Comparing Nutrients in 1 pound Frozen Chopped Broccoli VS Hard white Wheat

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Hard white Wheat	12%	4%	84%

Macro Nutrients

	Frozen Chopped Broccoli	Hard white Wheat	Recommended Dietary Allowance
Energy	4.07% 118kcal	53.5% 1551kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	8% 7.76g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	3.93% 1.26g	32g per day for Men 19-50 years
Omega 3	29.8% 0.48g	9.92% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	19% 3.24g	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	265% 344g	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	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	% 3.4g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	36% 13.6g	146% 55.3g	38g per day for Men 19-50 years
Protein	22.8% 12.7g	92% 51.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Hard white Wheat	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	146% 1.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.5% 0.44mg	37.7% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	124% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.3% 1.27mg	86.5% 4.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	128% 1.67mg	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	43% 172μg	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	30.5% 4.6mg	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	Hard white Wheat	Recommended Dietary Allowance
Calcium	25.4% 254mg	14.5% 145mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	183% 1.65mg	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	46% 3.67mg	259% 20.7mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	100% 422mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	754% 17.3mg	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	32.4% 227mg	230% 1610mg	700mg per day for Men 19-50 years
Potassium	28.3% 962mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	NA	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	137% 15mg	11mg per day for Men 19-50 years
Water	11.2% 415g	1.17% 43.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Hard white Wheat per 1 lb

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

Lets compare vitamin content per 1 pound of Frozen Chopped Broccoli vs Hard white Wheat:

• 1 pound of Frozen Chopped Broccoli has more Vitamin A, 1.8 times more Vitamin B9, more Vitamin C, 1.2 times more Vitamin E and 42.7 times more Vitamin K than Hard white Wheat.
• While 1 lb of Hard white Wheat contains 7.3 times more Vitamin B1, 9.3 times more Vitamin B3, 3.4 times more Vitamin B5 and 2.8 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Hard white Wheat provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Hard white Wheat have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Hard white Wheat have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Frozen Chopped Broccoli vs Hard white Wheat:

• 1 pound of Frozen Chopped Broccoli has 1.8 times more Calcium and 9.6 times more Water than Hard white Wheat.
• While 1 lb of Hard white Wheat contains 9.6 times more Copper, 5.6 times more Iron, 5.2 times more Magnesium, 13 times more Manganese, 7.1 times more Phosphorus, 2 times more Potassium and 6.9 times more Zinc than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Chopped Broccoli has 3 times more Omega 3 than Hard white Wheat.
• While 1 lb of Hard white Wheat contains 13.2 times more Energy, 23.1 times more Omega 6, 15.9 times more Carbohydrate, 4.1 times more Fiber and 4 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 1 pound of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6