Comparing Nutrients in 1 pound Wheat Flour VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Wheat Flour	12%	2%	86%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Wheat Flour	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	57% 1651kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	4.6% 4.45g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	6.24% 0.1g	35.4% 0.57g	1.6g per day for Men 19-50 years
Omega 6	10.4% 1.77g	0.99% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	266% 346g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	1.7% 1.22g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	32.2% 12.2g	36% 13.6g	38g per day for Men 19-50 years
Protein	83.7% 47g	24.8% 14g	56g per day for Men 19-50 years

Vitamins

	Wheat Flour	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	28.7% 259μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45.4% 0.54mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	39.8% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.4% 5.67mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.7% 2mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	61% 0.79mg	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	107% 426μg	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	344% 310mg	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	41% 6.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	383% 460μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Flour	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	6.8% 68mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	72.6% 0.65mg	18% 0.16mg	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	66.3% 5.3mg	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	50.5% 1.16mg	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	38.2% 268mg	700mg per day for Men 19-50 years
Potassium	14.3% 485mg	33.4% 1134mg	3400mg per day for Men 19-50 years
Selenium	280% 154μg	15.7% 8.6μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	29% 3.18mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	1.46% 54g	11% 411g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Wheat Flour has 1.7 times more Vitamin B1, 2.7 times more Vitamin B3 and 1.8 times more Vitamin B5 than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains more Vitamin A, 2.9 times more Vitamin B2, 4 times more Vitamin B6, 3.6 times more Vitamin B9, more Vitamin C, 22.5 times more Vitamin E and 338 times more Vitamin K than Unenriched All-purpose White Wheat Flour.
• 1 pound of Wheat Flour have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Unenriched All-purpose White Wheat Flour as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Wheat Flour vs Frozen Broccoli Spears:

• 1 pound of Wheat Flour has 4 times more Copper, 1.6 times more Iron, 1.4 times more Magnesium, 2.7 times more Manganese, 1.8 times more Phosphorus, 17.8 times more Selenium and 2.1 times more Zinc than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 2.7 times more Calcium, 2.3 times more Potassium and 7.6 times more Water than Unenriched All-purpose White Wheat Flour.
• 1 pound of Wheat Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Wheat Flour has 12.6 times more Energy, 10.6 times more Omega 6, 14.3 times more Carbohydrate and 3.4 times more Protein than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 5.7 times more Omega 3 and 5.4 times more Sugars than Unenriched All-purpose White Wheat Flour.
• Both Wheat Flour and Frozen Broccoli Spears offer comparable quantities of Fiber per one pound.
• 1 pound of Wheat Flour provide inadequate amounts of Omega 3
• 1 pound of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6