Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS Whole Sorghum Flour

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Whole Sorghum Flour	9%	8%	83%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Whole Sorghum Flour	Recommended Dietary Allowance
Energy	4.38% 127kcal	56% 1628kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	15.6% 15g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	7.5% 2.4g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	17.3% 0.28g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	35.6% 6.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	267% 348g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	12% 8.8g	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	NA	1% 0.73g	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	NA	% 5.94g	g per day for Men 19-50 years
Sucrose	NA	% 2.13g	g per day for Men 19-50 years
Fiber	36% 13.6g	78.8% 30g	38g per day for Men 19-50 years
Protein	25% 14g	68.3% 38.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Whole Sorghum Flour	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	124% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	21.3% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	127% 20.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	113% 1.47mg	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	63.5% 254μg	28.3% 113μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	202% 182mg	4.03% 3.63mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	40% 6mg	15% 2.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	24% 29μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Whole Sorghum Flour	Recommended Dietary Allowance
Calcium	15% 150mg	5.44% 54.4mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	128% 1.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	34.6% 2.77mg	178% 14.2mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	133% 558mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	248% 5.7mg	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	31.8% 222mg	180% 1261mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	43.2% 1470mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	101% 55.3μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	67.2% 7.4mg	11mg per day for Men 19-50 years
Water	11% 411g	1.26% 46.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Whole Sorghum Flour per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Chopped Frozen Broccoli versus 1 lb of Whole Sorghum Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Chopped Frozen Broccoli vs Whole Sorghum Flour:

• 1 pound of Cooked Chopped Frozen Broccoli has more Vitamin A, 1.3 times more Vitamin B2, 2.2 times more Vitamin B9, 50.1 times more Vitamin C, 2.6 times more Vitamin E and 13.8 times more Vitamin K than Whole Sorghum Flour.
• While 1 lb of Whole-grain Sorghum Flour contains 6 times more Vitamin B1, 9.8 times more Vitamin B3, 2 times more Vitamin B5 and 2.5 times more Vitamin B6 than Boiled Chopped Frozen Broccoli.
• 1 pound of Whole Sorghum Flour have insufficient amounts of Vitamin A and Vitamin C

Comparing minerals per 1 pound for Cooked Chopped Frozen Broccoli vs Whole Sorghum Flour:

• 1 pound of Cooked Chopped Frozen Broccoli has 2.8 times more Calcium and 8.8 times more Water than Whole Sorghum Flour.
• While 1 lb of Whole-grain Sorghum Flour contains 7.4 times more Copper, 5.1 times more Iron, 9.5 times more Magnesium, 5.6 times more Manganese, 5.7 times more Phosphorus, 2.3 times more Potassium, 17.4 times more Selenium and 5.8 times more Zinc than Boiled Chopped Frozen Broccoli.
• 1 pound of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium
• 1 pound of Whole Sorghum Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Whole-grain Sorghum Flour contains 12.8 times more Energy, 27.8 times more Fat, 1.5 times more Omega 3, 102.8 times more Omega 6, 14.3 times more Carbohydrate, 1.3 times more Sugars, 2.2 times more Fiber and 2.7 times more Protein than Boiled Chopped Frozen Broccoli.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6