Comparing Nutrients in 1 pound Frozen Chopped Broccoli VS Whole Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Whole Wheat Flour	15%	6%	79%

Macro Nutrients

	Frozen Chopped Broccoli	Whole Wheat Flour	Recommended Dietary Allowance
Energy	4.07% 118kcal	53% 1542kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	11.7% 11.3g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	6.1% 1.95g	32g per day for Men 19-50 years
Omega 3	29.8% 0.48g	20.7% 0.33g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	29% 4.96g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.7% 21.7g	251% 326g	130g per day for Men 19-50 years
Sugars	8.45% 6.12g	2.57% 1.86g	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	5.2% 3.76g	0.31% 0.23g	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	% 3.4g	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 1.63g	g per day for Men 19-50 years
Fiber	36% 13.6g	128% 48.5g	38g per day for Men 19-50 years
Protein	22.8% 12.7g	107% 60g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Whole Wheat Flour	Recommended Dietary Allowance
Vitamin A	26.2% 236μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	190% 2.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.5% 0.44mg	57.6% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	141% 22.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.3% 1.27mg	54.7% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	142% 1.85mg	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	76% 304μg	50% 200μg	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	284% 256mg	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	37% 5.53mg	21.5% 3.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	307% 368μg	7.2% 8.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Whole Wheat Flour	Recommended Dietary Allowance
Calcium	25.4% 254mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	207% 1.86mg	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	46% 3.67mg	204% 16.3mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	148% 621mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	802% 18.4mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	590% 265μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	32.4% 227mg	231% 1619mg	700mg per day for Men 19-50 years
Potassium	28.3% 962mg	48.4% 1647mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	510% 280μg	55μg per day for Men 19-50 years
Sodium	7.26% 109mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	19.8% 2.18mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	11.2% 415g	1.3% 48.7g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Frozen Chopped Broccoli has more Vitamin A, 1.5 times more Vitamin B9, more Vitamin C, 1.7 times more Vitamin E and 42.7 times more Vitamin K than Whole Wheat Flour.
• While 1 lb of Whole-grain Wheat Flour contains 9.5 times more Vitamin B1, 1.7 times more Vitamin B2, 10.5 times more Vitamin B3, 2.2 times more Vitamin B5 and 3.1 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• 1 pound of Whole Wheat Flour have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Whole-grain Wheat Flour have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Frozen Chopped Broccoli has 1.6 times more Calcium and 8.5 times more Water than Whole Wheat Flour.
• While 1 lb of Whole-grain Wheat Flour contains 10.8 times more Copper, 4.4 times more Iron, 7.6 times more Magnesium, 13.8 times more Manganese, 7.1 times more Phosphorus, 1.7 times more Potassium, 22.1 times more Selenium and 5.4 times more Zinc than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Chopped Broccoli has 1.4 times more Omega 3 than Whole Wheat Flour.
• While 1 lb of Whole-grain Wheat Flour contains 13.1 times more Energy, 8.6 times more Fat, 35.3 times more Omega 6, 15.1 times more Carbohydrate, 3.6 times more Fiber and 4.7 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 1 pound of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6