Comparing Nutrients in 1 pound Wheat Flour VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Wheat Flour	12%	2%	86%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Wheat Flour	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	57% 1651kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	4.6% 4.45g	2.43% 2.36g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	1.26% 0.4g	32g per day for Men 19-50 years
Omega 3	6.24% 0.1g	57% 0.91g	1.6g per day for Men 19-50 years
Omega 6	10.4% 1.77g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	266% 346g	11% 14g	130g per day for Men 19-50 years
Sugars	1.7% 1.22g	3.88% 2.8g	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	1.5% 1.1g	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	% 1.04g	g per day for Men 19-50 years
Sucrose	NA	% 0.68g	g per day for Men 19-50 years
Fiber	32.2% 12.2g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	83.7% 47g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Wheat Flour	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	114% 1030μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45.4% 0.54mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.4% 5.67mg	57% 9.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.7% 2mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	76.8% 1mg	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	80.5% 322μg	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	186% 168mg	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	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	968% 1161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Flour	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	6.8% 68mg	53.5% 535mg	1000mg per day for Men 19-50 years
Copper	72.6% 0.65mg	37.8% 0.34mg	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	72% 5.76mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	75% 1.72mg	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	53% 372mg	700mg per day for Men 19-50 years
Potassium	14.3% 485mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	280% 154μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	17% 254mg	1500mg per day for Men 19-50 years
Zinc	29% 3.18mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	1.46% 54g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Wheat Flour VS Cooked Broccoli Raab per 1 lb

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

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

• 1 lb of Cooked Broccoli Raab contains more Vitamin A, 1.4 times more Vitamin B1, 3.5 times more Vitamin B2, 1.6 times more Vitamin B3, 5 times more Vitamin B6, 2.7 times more Vitamin B9, more Vitamin C, 42.2 times more Vitamin E and 853.3 times more Vitamin K than Unenriched All-purpose White Wheat Flour.
• Both Wheat Flour and Cooked Broccoli Raab provide similar amounts of Vitamin B5 per one pound.
• 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 Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Wheat Flour vs Cooked Broccoli Raab:

• 1 pound of Wheat Flour has 1.9 times more Copper, 1.8 times more Manganese, 1.3 times more Phosphorus, 26.1 times more Selenium and 1.3 times more Zinc than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 7.9 times more Calcium, 3.2 times more Potassium, 28 times more Sodium and 7.7 times more Water than Unenriched All-purpose White Wheat Flour.
• Both Wheat Flour and Cooked Broccoli Raab contain similar levels of Iron and Magnesium per one pound.
• 1 pound of Wheat Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Wheat Flour has 14.6 times more Energy, 12.6 times more Omega 6, 24.5 times more Carbohydrate and 2.7 times more Protein than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 9.1 times more Omega 3 than Unenriched All-purpose White Wheat Flour.
• Both Wheat Flour and Cooked Broccoli Raab offer comparable quantities of Fiber per one pound.
• 1 pound of Wheat Flour provide inadequate amounts of Omega 3
• 1 pound of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6