Comparing Nutrients in 1 pound Boiled Broccoli VS Chickpea flour

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Chickpea flour	24%	16%	60%

Macro Nutrients

	Boiled Broccoli	Chickpea flour	Recommended Dietary Allowance
Energy	5.47% 159kcal	60.5% 1755kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	31.3% 30.3g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	9.82% 3.14g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	31.8% 0.51g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	76.6% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	202% 262g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	68% 49.2g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	4.63% 3.36g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 2.22g	NA	g per day for Men 19-50 years
Sucrose	% 0.36g	NA	g per day for Men 19-50 years
Fiber	39.4% 15g	129% 49g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	181% 102g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Chickpea flour	Recommended Dietary Allowance
Vitamin A	39% 349μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	184% 2.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	50% 8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	55% 2.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	172% 2.23mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	122% 490μg	496% 1982μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	327% 294mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	44% 6.58mg	25% 3.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	533% 640μg	34.4% 41.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Chickpea flour	Recommended Dietary Allowance
Calcium	18% 181mg	20.4% 204mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	460% 4.14mg	0.9mg per day for Men 19-50 years
Fluoride	0.45% 18μg	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	38% 3.04mg	276% 22mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	179% 753mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	316% 7.26mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	43.4% 304mg	206% 1442mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	113% 3837mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	68.5% 37.6μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	19.4% 290mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	116% 12.7mg	11mg per day for Men 19-50 years
Water	11% 405g	1.26% 46.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Chickpea flour per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Broccoli versus 1 lb of Chickpea flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Broccoli vs Chickpea flour:

• 1 pound of Boiled Broccoli has 38.5 times more Vitamin A, more Vitamin C, 1.7 times more Vitamin E and 15.5 times more Vitamin K than Chickpea flour.
• While 1 lb of Chickpea flour contains 7.7 times more Vitamin B1, 3.2 times more Vitamin B3, 2.5 times more Vitamin B6 and 4 times more Vitamin B9 than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Chickpea flour provide similar amounts of Vitamin B2 and Vitamin B5 per one pound.
• 1 pound of Chickpea flour have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Broccoli as well as Chickpea flour have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Broccoli vs Chickpea flour:

• 1 pound of Boiled Broccoli has 8.7 times more Water than Chickpea flour.
• While 1 lb of Chickpea flour contains 15 times more Copper, 7.3 times more Iron, 7.9 times more Magnesium, 8.2 times more Manganese, 4.7 times more Phosphorus, 2.9 times more Potassium, 5.2 times more Selenium, 1.6 times more Sodium and 6.2 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Chickpea flour contain similar levels of Calcium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Chickpea flour contains 11.1 times more Energy, 16.3 times more Fat, 8.8 times more Saturated Fat, 56.3 times more Omega 6, 8.1 times more Carbohydrate, 7.8 times more Sugars, 3.3 times more Fiber and 9.4 times more Protein than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Chickpea flour offer comparable quantities of Omega 3 per one pound.
• 1 pound of Boiled Broccoli provide inadequate amounts of Energy and Omega 6