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

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Whole Wheat Flour	15%	6%	79%

Macro Nutrients

	Frozen Broccoli Spears	Whole Wheat Flour	Recommended Dietary Allowance
Energy	4.54% 132kcal	53% 1542kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	11.7% 11.3g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	6.1% 1.95g	32g per day for Men 19-50 years
Omega 3	35.4% 0.57g	20.7% 0.33g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	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	18.7% 24.3g	251% 326g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	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	NA	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	NA	% 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	24.8% 14g	107% 60g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Whole Wheat Flour	Recommended Dietary Allowance
Vitamin A	28.7% 259μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	190% 2.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.8% 0.52mg	57.6% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	141% 22.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	54.7% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	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	107% 426μg	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	344% 310mg	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	41% 6.12mg	21.5% 3.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	383% 460μg	7.2% 8.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Whole Wheat Flour	Recommended Dietary Allowance
Calcium	18.6% 186mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	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	41% 3.27mg	204% 16.3mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	148% 621mg	420mg per day for Men 19-50 years
Manganese	50.5% 1.16mg	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	38.2% 268mg	231% 1619mg	700mg per day for Men 19-50 years
Potassium	33.4% 1134mg	48.4% 1647mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.6μg	510% 280μg	55μg per day for Men 19-50 years
Sodium	5.14% 77mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	11% 411g	1.3% 48.7g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Frozen Broccoli Spears 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 Broccoli Spears vs Whole Wheat Flour:

• 1 pound of Frozen Broccoli Spears has more Vitamin A, 2.1 times more Vitamin B9, more Vitamin C, 1.9 times more Vitamin E and 53.4 times more Vitamin K than Whole Wheat Flour.
• While 1 lb of Whole-grain Wheat Flour contains 7 times more Vitamin B1, 1.4 times more Vitamin B2, 10.7 times more Vitamin B3, 2.5 times more Vitamin B5 and 2.3 times more Vitamin B6 than Frozen Broccoli Spears.
• 1 pound of Whole Wheat Flour have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Frozen Broccoli Spears 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 Broccoli Spears vs Whole Wheat Flour:

• 1 pound of Frozen Broccoli Spears has 1.2 times more Calcium and 8.4 times more Water than Whole Wheat Flour.
• While 1 lb of Whole-grain Wheat Flour contains 11.4 times more Copper, 5 times more Iron, 8.6 times more Magnesium, 15.9 times more Manganese, 6.1 times more Phosphorus, 1.5 times more Potassium, 32.5 times more Selenium and 7.6 times more Zinc than Frozen Broccoli Spears.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Broccoli Spears has 1.7 times more Omega 3 and 3.6 times more Sugars than Whole Wheat Flour.
• While 1 lb of Whole-grain Wheat Flour contains 11.7 times more Energy, 7.4 times more Fat, 29.5 times more Omega 6, 13.5 times more Carbohydrate, 3.6 times more Fiber and 4.3 times more Protein than Frozen Broccoli Spears.
• 1 pound of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6