Comparing Nutrients in 1 pound Wheat Flour VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Wheat Flour	12%	2%	86%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Wheat Flour	Boiled Broccoli	Recommended Dietary Allowance
Energy	57% 1651kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	4.6% 4.45g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	6.24% 0.1g	33.7% 0.54g	1.6g per day for Men 19-50 years
Omega 6	10.4% 1.77g	1.36% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	266% 346g	25% 32.6g	130g per day for Men 19-50 years
Sugars	1.7% 1.22g	8.7% 6.3g	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	4.63% 3.36g	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	% 2.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.36g	g per day for Men 19-50 years
Fiber	32.2% 12.2g	39.4% 15g	38g per day for Men 19-50 years
Protein	83.7% 47g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Wheat Flour	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	39% 349μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45.4% 0.54mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.4% 5.67mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.7% 2mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	69.8% 0.91mg	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	29.5% 118μg	122% 490μg	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	327% 294mg	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	1.8% 0.27mg	44% 6.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	533% 640μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Flour	Boiled Broccoli	Recommended Dietary Allowance
Calcium	6.8% 68mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	72.6% 0.65mg	30.7% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.45% 18μg	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	66.3% 5.3mg	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	38.3% 0.88mg	2.3mg per day for Men 19-50 years
Molybdenum	429% 193μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	70% 490mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	14.3% 485mg	39% 1329mg	3400mg per day for Men 19-50 years
Selenium	280% 154μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	29% 3.18mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	1.46% 54g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Wheat Flour vs Boiled Broccoli:

• Unenriched All-purpose White Wheat Flour has 1.9 times more Vitamin B1 and 2.3 times more Vitamin B3 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 3.1 times more Vitamin B2, 1.4 times more Vitamin B5, 4.5 times more Vitamin B6, 4.2 times more Vitamin B9, more Vitamin C, 24.2 times more Vitamin E and 470.3 times more Vitamin K than Unenriched All-purpose White Wheat Flour.
• Both Unenriched All-purpose White Wheat Flour as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Wheat Flour vs Boiled Broccoli:

• Unenriched All-purpose White Wheat Flour has 2.4 times more Copper, 1.7 times more Iron, 3.5 times more Manganese, 1.6 times more Phosphorus, 21.2 times more Selenium and 1.6 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.7 times more Calcium, 2.7 times more Potassium, 20.5 times more Sodium and 7.5 times more Water than Unenriched All-purpose White Wheat Flour.
• Both Unenriched All-purpose White Wheat Flour and Boiled and Drained Broccoli have similar amounts of Magnesium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Unenriched All-purpose White Wheat Flour has 10.4 times more Energy, 2.4 times more Fat, 7.7 times more Omega 6, 10.6 times more Carbohydrate and 4.3 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 5.4 times more Omega 3 and 5.1 times more Sugars than Unenriched All-purpose White Wheat Flour.
• Both Unenriched All-purpose White Wheat Flour and Boiled and Drained Broccoli have similar amounts of Fiber per 1 lb.
• Both Unenriched All-purpose White Wheat Flour as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.