Comparing Nutrients in 1 pound Enriched Bleached 10% Protein White (industrial) Wheat Flour VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Enriched Bleached 10% Protein White (industrial) Wheat Flour	11%	4%	85%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Enriched Bleached 10% Protein White (industrial) Wheat Flour	Broccoli Raab	Recommended Dietary Allowance
Energy	57.2% 1660kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	6.92% 6.7g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	4.3% 1.37g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	22% 3.76g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	266% 346g	9.94% 13g	130g per day for Men 19-50 years
Sugars	3.07% 2.22g	2.38% 1.72g	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	0.19% 0.14g	1.06% 0.77g	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	% 0.14g	% 0.45g	g per day for Men 19-50 years
Sucrose	% 0.91g	% 0.5g	g per day for Men 19-50 years
Fiber	28.6% 11g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	78.6% 44g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Enriched Bleached 10% Protein White (industrial) Wheat Flour	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	66% 594μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	278% 3.34mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	155% 2mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	169% 27mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.5% 1.12mg	29.2% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	59.7% 0.78mg	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	193% 771μg	94% 376μg	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	102% 92mg	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	1.5% 0.23mg	49% 7.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Bleached 10% Protein White (industrial) Wheat Flour	Broccoli Raab	Recommended Dietary Allowance
Calcium	9.07% 91mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	95% 0.85mg	21% 0.19mg	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	287% 23mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	161% 3.7mg	78% 1.8mg	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	69.3% 485mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	20% 676mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	120% 66.2μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	42% 4.63mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	1.47% 54.5g	11.3% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched Bleached 10% Protein White (industrial) Wheat Flour VS Broccoli Raab per 1 lb

Compare the macro and micronutrient content in 1 lb of Enriched Bleached 10% Protein White (industrial) Wheat Flour versus 1 lb of Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Enriched Bleached 10% Protein White (industrial) Wheat Flour vs Broccoli Raab:

• 1 pound of Enriched Bleached 10% Protein White (industrial) Wheat Flour has 4.5 times more Vitamin B1, 3.4 times more Vitamin B2, 4.9 times more Vitamin B3 and 2 times more Vitamin B9 than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains more Vitamin A, 1.3 times more Vitamin B5, 4.6 times more Vitamin B6, more Vitamin C, 32.4 times more Vitamin E and 746.7 times more Vitamin K than Enriched Bleached 10% Protein White (industrial) Wheat Flour.
• 1 pound of Enriched Bleached 10% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Enriched Bleached 10% Protein White (industrial) Wheat Flour as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Enriched Bleached 10% Protein White (industrial) Wheat Flour vs Broccoli Raab:

• 1 pound of Enriched Bleached 10% Protein White (industrial) Wheat Flour has 4.5 times more Copper, 2.4 times more Iron, 2.1 times more Manganese, 1.5 times more Phosphorus, 14.6 times more Selenium and 1.3 times more Zinc than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 5.4 times more Calcium, 1.3 times more Potassium, 16.5 times more Sodium and 7.7 times more Water than Enriched Bleached 10% Protein White (industrial) Wheat Flour.
• Both Enriched Bleached 10% Protein White (industrial) Wheat Flour and Broccoli Raab contain similar levels of Magnesium per one pound.
• 1 pound of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Enriched Bleached 10% Protein White (industrial) Wheat Flour has 16.6 times more Energy, 28.6 times more Omega 6, 26.7 times more Carbohydrate and 3.1 times more Protein than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 11.1 times more Omega 3 than Enriched Bleached 10% Protein White (industrial) Wheat Flour.
• Both Enriched Bleached 10% Protein White (industrial) Wheat Flour and Broccoli Raab offer comparable quantities of Fiber per one pound.
• 1 pound of Enriched Bleached 10% Protein White (industrial) Wheat Flour provide inadequate amounts of Omega 3
• 1 pound of Broccoli Raab provide inadequate amounts of Energy and Omega 6