Comparing Nutrients in 1 pound Broccoli VS Low Fat Cottonseed Flour

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Low Fat Cottonseed Flour	56%	4%	40%

Macro Nutrients

	Broccoli	Low Fat Cottonseed Flour	Recommended Dietary Allowance
Energy	5.3% 154kcal	52% 1506kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	15.2% 2.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	126% 164g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	NA	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	4.25% 3.1g	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	% 2.22g	NA	g per day for Men 19-50 years
Sucrose	% 0.45g	NA	g per day for Men 19-50 years
Fiber	31% 11.8g	NA	38g per day for Men 19-50 years
Protein	23% 12.8g	404% 226g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Low Fat Cottonseed Flour	Recommended Dietary Allowance
Vitamin A	15.6% 141μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	790% 9.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	138% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	115% 18.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	40.4% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	267% 3.47mg	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	71.4% 286μg	259% 1034μg	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	450% 405mg	12% 11mg	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	23.6% 3.54mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	384% 461μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Low Fat Cottonseed Flour	Recommended Dietary Allowance
Calcium	21.3% 213mg	215% 2150mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	591% 5.3mg	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	41.4% 3.3mg	713% 57mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	773% 3248mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	420% 9.66mg	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	42.8% 299mg	1028% 7199mg	700mg per day for Men 19-50 years
Potassium	42% 1433mg	235% 7988mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	NA	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	10.6% 159mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	479% 52.7mg	11mg per day for Men 19-50 years
Water	11% 405g	0.85% 31.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Broccoli vs Low Fat Cottonseed Flour:

• Raw Broccoli has 1.4 times more Vitamin A, 1.3 times more Vitamin B5 and 37.2 times more Vitamin C than Low Fat Glandless Cottonseed Flour.
• While Low Fat Glandless Cottonseed Flour contain 29.4 times more Vitamin B1, 3.4 times more Vitamin B2, 6.3 times more Vitamin B3, 4.4 times more Vitamin B6 and 3.6 times more Vitamin B9 than Raw Broccoli.
• Both Raw Broccoli as well as Low Fat Glandless Cottonseed Flour have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Broccoli vs Low Fat Cottonseed Flour:

• Raw Broccoli has 12.9 times more Water than Low Fat Glandless Cottonseed Flour.
• While Low Fat Glandless Cottonseed Flour contain 10.1 times more Calcium, 23.9 times more Copper, 17.2 times more Iron, 34.1 times more Magnesium, 10.1 times more Manganese, 24 times more Phosphorus, 5.6 times more Potassium and 28.3 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Low Fat Glandless Cottonseed Flour have similar amounts of Sodium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Broccoli has 31.5 times more Omega 3 than Low Fat Glandless Cottonseed Flour.
• While Low Fat Glandless Cottonseed Flour contain 9.8 times more Energy, 3.8 times more Fat, 11.6 times more Omega 6, 5.4 times more Carbohydrate and 17.7 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Low Fat Glandless Cottonseed Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.