Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS Wheat flour, white, all-purpose, enriched, bleached

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Wheat flour, white, all-purpose, enriched, bleached	12%	2%	86%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Wheat flour, white, all-purpose, enriched, bleached	Recommended Dietary Allowance
Energy	4.38% 127kcal	57% 1651kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	4.6% 4.45g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	6.24% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	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	18.7% 24.3g	266% 346g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	36% 13.6g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	25% 14g	83.7% 47g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Wheat flour, white, all-purpose, enriched, bleached	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	297% 3.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	172% 2.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	167% 26.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	39.7% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	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	63.5% 254μg	208% 830μg	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	202% 182mg	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	40% 6mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Wheat flour, white, all-purpose, enriched, bleached	Recommended Dietary Allowance
Calcium	15% 150mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	72.6% 0.65mg	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	263% 21mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	134% 3.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	379% 171μg	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	70% 490mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	14.3% 485mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	280% 154μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	29% 3.18mg	11mg per day for Men 19-50 years
Water	11% 411g	1.46% 54g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Wheat flour, white, all-purpose, enriched, bleached per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Chopped Frozen Broccoli versus 1 lb of Wheat flour, white, all-purpose, enriched, bleached to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Chopped Frozen Broccoli vs Wheat flour, white, all-purpose, enriched, bleached:

• 1 pound of Cooked Chopped Frozen Broccoli has more Vitamin A, 3 times more Vitamin B6, more Vitamin C, 22 times more Vitamin E and 293.7 times more Vitamin K than Wheat flour, white, all-purpose, enriched, bleached.
• While 1 lb of Wheat flour, white, all-purpose, enriched, bleached contains 14.3 times more Vitamin B1, 6.1 times more Vitamin B2, 12.9 times more Vitamin B3, 1.6 times more Vitamin B5 and 3.3 times more Vitamin B9 than Boiled Chopped Frozen Broccoli.
• 1 pound of Wheat flour, white, all-purpose, enriched, bleached have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Wheat flour, white, all-purpose, enriched, bleached have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Chopped Frozen Broccoli vs Wheat flour, white, all-purpose, enriched, bleached:

• 1 pound of Cooked Chopped Frozen Broccoli has 2.2 times more Calcium, 1.3 times more Potassium and 7.6 times more Water than Wheat flour, white, all-purpose, enriched, bleached.
• While 1 lb of Wheat flour, white, all-purpose, enriched, bleached contains 4.2 times more Copper, 7.6 times more Iron, 1.7 times more Magnesium, 3.1 times more Manganese, 2.2 times more Phosphorus, 48.4 times more Selenium and 2.5 times more Zinc than Boiled Chopped Frozen Broccoli.
• 1 pound of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium
• 1 pound of Wheat flour, white, all-purpose, enriched, bleached lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Chopped Frozen Broccoli has 1.9 times more Omega 3 and 5.4 times more Sugars than Wheat flour, white, all-purpose, enriched, bleached.
• While 1 lb of Wheat flour, white, all-purpose, enriched, bleached contains 13 times more Energy, 30.1 times more Omega 6, 14.3 times more Carbohydrate and 3.3 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Wheat flour, white, all-purpose, enriched, bleached offer comparable quantities of Fiber per one pound.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6
• 1 pound of Wheat flour, white, all-purpose, enriched, bleached provide inadequate amounts of Omega 3