Comparing Nutrients in 1 pound Boiled Broccoli VS Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Wheat Flour	12%	2%	86%

Macro Nutrients

	Boiled Broccoli	Wheat Flour	Recommended Dietary Allowance
Energy	5.47% 159kcal	57% 1651kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	4.6% 4.45g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	6.24% 0.1g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	10.4% 1.77g	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	266% 346g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	1.7% 1.22g	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	32.2% 12.2g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	83.7% 47g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Wheat Flour	Recommended Dietary Allowance
Vitamin A	39% 349μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	45.4% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	35.4% 5.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	39.7% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	15.4% 0.2mg	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	29.5% 118μg	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	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	533% 640μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Wheat Flour	Recommended Dietary Allowance
Calcium	18% 181mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	72.6% 0.65mg	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	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	134% 3.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	429% 193μg	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	70% 490mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	14.3% 485mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	280% 154μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	29% 3.18mg	11mg per day for Men 19-50 years
Water	11% 405g	1.46% 54g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Wheat Flour per 1 lb

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

Lets compare vitamin content per 1 pound of Boiled Broccoli vs Wheat Flour:

• 1 pound of Boiled Broccoli has more Vitamin A, 3.1 times more Vitamin B2, 1.4 times more Vitamin B5, 4.5 times more Vitamin B6, 4.2 times more Vitamin B9, more Vitamin C, 24.2 times more Vitamin E and 470.3 times more Vitamin K than Wheat Flour.
• While 1 lb of Unenriched All-purpose White Wheat Flour contains 1.9 times more Vitamin B1 and 2.3 times more Vitamin B3 than Boiled and Drained Broccoli.
• 1 pound of Wheat Flour have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Broccoli as well as Unenriched All-purpose White Wheat Flour have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Broccoli vs Wheat Flour:

• 1 pound of Boiled Broccoli has 2.7 times more Calcium, 2.7 times more Potassium, 20.5 times more Sodium and 7.5 times more Water than Wheat Flour.
• While 1 lb of Unenriched All-purpose White Wheat Flour contains 2.4 times more Copper, 1.7 times more Iron, 3.5 times more Manganese, 1.6 times more Phosphorus, 21.2 times more Selenium and 1.6 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Wheat Flour contain similar levels of Magnesium per one pound.
• 1 pound of Wheat Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Broccoli has 5.4 times more Omega 3 and 1.2 times more Fiber than Wheat Flour.
• While 1 lb of Unenriched All-purpose White Wheat Flour contains 10.4 times more Energy, 7.7 times more Omega 6, 10.6 times more Carbohydrate and 4.3 times more Protein than Boiled and Drained Broccoli.
• 1 pound of Boiled Broccoli provide inadequate amounts of Energy and Omega 6
• 1 pound of Wheat Flour provide inadequate amounts of Omega 3