Comparing Nutrients in 1 pound Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour	13%	4%	83%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	56.8% 1647kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	6.8% 6.58g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	3.8% 1.2g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	19.6% 3.32g	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	258% 335g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	7% 5.1g	8.45% 6.12g	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	5.2% 3.76g	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	% 3.4g	g per day for Men 19-50 years
Sucrose	% 0.68g	NA	g per day for Men 19-50 years
Fiber	28.6% 11g	36% 13.6g	38g per day for Men 19-50 years
Protein	93% 52g	22.8% 12.7g	56g per day for Men 19-50 years

Vitamins

	Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	26.2% 236μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73.3% 0.88mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.33mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.43mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.7% 1.84mg	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.15mg	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	35% 141μg	76% 304μg	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	284% 256mg	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	37% 5.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	307% 368μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	9.07% 91mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	19% 0.17mg	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	71.4% 5.7mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	134% 3.08mg	58% 1.33mg	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	72.6% 508mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	18.4% 626mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	227% 125μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	34.6% 3.8mg	19.8% 2.18mg	11mg per day for Men 19-50 years
Water	1.55% 57.5g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour VS Frozen Chopped Broccoli per 1 lb

Compare the macro and micronutrient content in 1 lb of Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour versus 1 lb of Frozen Chopped Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour vs Frozen Chopped Broccoli:

• 1 pound of Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour has 3.7 times more Vitamin B1, 2.5 times more Vitamin B3 and 1.5 times more Vitamin B5 than Frozen Chopped Broccoli.
• While 1 lb of Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 1.3 times more Vitamin B2, 4.1 times more Vitamin B6, 2.2 times more Vitamin B9, more Vitamin C, 24.4 times more Vitamin E and 270.3 times more Vitamin K than Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour.
• 1 pound of Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour vs Frozen Chopped Broccoli:

• 1 pound of Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour has 4.2 times more Copper, 1.6 times more Iron, 1.7 times more Magnesium, 2.3 times more Manganese, 2.2 times more Phosphorus, 9.8 times more Selenium and 1.8 times more Zinc than Frozen Chopped Broccoli.
• While 1 lb of Frozen Chopped Broccoli, Unprepared contains 2.8 times more Calcium, 1.5 times more Potassium and 7.2 times more Water than Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour has 14 times more Energy, 23.6 times more Omega 6, 15.4 times more Carbohydrate and 4.1 times more Protein than Frozen Chopped Broccoli.
• While 1 lb of Frozen Chopped Broccoli, Unprepared contains 6.2 times more Omega 3 and 1.3 times more Fiber than Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour.
• 1 pound of Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour provide inadequate amounts of Omega 3
• 1 pound of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6