Comparing Nutrients in 1 pound Light Rye Flour VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Light Rye Flour	11%	3%	86%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Light Rye Flour	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	56% 1619kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6.03g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	2.13% 0.68g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	23.5% 0.38g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.27g	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	268% 348g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	5.8% 4.2g	9.2% 6.67g	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	0.56% 0.41g	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	% 0.64g	NA	g per day for Men 19-50 years
Sucrose	% 2.6g	NA	g per day for Men 19-50 years
Fiber	95% 36.3g	36% 13.6g	38g per day for Men 19-50 years
Protein	79.5% 44.5g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Light Rye Flour	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	125% 1.5mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.3% 3mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81.6% 1.06mg	45.4% 0.59mg	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	26% 104μg	63.5% 254μg	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	0% 0mg	202% 182mg	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	25% 3.76mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.3% 26.8μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Light Rye Flour	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	5.9% 59mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	107% 0.97mg	17% 0.15mg	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	51.6% 4.13mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	229% 5.27mg	44% 1mg	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	84.2% 590mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	30% 1016mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	145% 80μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	55% 6.03mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	1.4% 51.7g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Light Rye Flour VS Cooked Chopped Frozen Broccoli per 1 lb

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

Lets compare vitamin content per 1 pound of Light Rye Flour vs Cooked Chopped Frozen Broccoli:

• 1 pound of Light Rye Flour has 6 times more Vitamin B1, 1.7 times more Vitamin B3, 2.4 times more Vitamin B5 and 1.8 times more Vitamin B6 than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains more Vitamin A, 2.4 times more Vitamin B9, more Vitamin C, 1.6 times more Vitamin E and 14.9 times more Vitamin K than Light Rye Flour.
• Both Light Rye Flour and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Light Rye Flour have insufficient amounts of Vitamin A and Vitamin C
• Both Light Rye Flour as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Light Rye Flour vs Cooked Chopped Frozen Broccoli:

• 1 pound of Light Rye Flour has 6.3 times more Copper, 1.5 times more Iron, 2.5 times more Magnesium, 5.2 times more Manganese, 2.7 times more Phosphorus, 1.6 times more Potassium, 25.1 times more Selenium and 4.8 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 2.5 times more Calcium and 8 times more Water than Light Rye Flour.
• 1 pound of Light Rye Flour lack sufficient amounts of Calcium
• 1 pound of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Light Rye Flour has 12.8 times more Energy, 2 times more Omega 3, 38.5 times more Omega 6, 14.3 times more Carbohydrate, 2.7 times more Fiber and 3.2 times more Protein than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 1.6 times more Sugars than Light Rye Flour.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6