Comparing Nutrients in 1 pound Unenriched Bleached 13% Protein White (industrial) Wheat Flour VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Unenriched Bleached 13% Protein White (industrial) Wheat Flour	15%	4%	81%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Unenriched Bleached 13% Protein White (industrial) Wheat Flour	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	56.6% 1642kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	6.45% 6.26g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	2.68% 0.86g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	17.8% 3.02g	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	252% 327g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	6.9% 5g	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	0.19% 0.14g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 0.73g	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	106% 59.3g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Unenriched Bleached 13% Protein White (industrial) Wheat Flour	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73.3% 0.88mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.33mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.43mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.75mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	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	63.5% 254μg	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	202% 182mg	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	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Unenriched Bleached 13% Protein White (industrial) Wheat Flour	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	11% 109mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	17% 0.15mg	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	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	37.8% 159mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	123% 2.83mg	44% 1mg	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	77% 540mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	216% 119μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	66% 7.26mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	1.57% 58g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Unenriched Bleached 13% Protein White (industrial) Wheat Flour VS Cooked Chopped Frozen Broccoli per 1 lb

Compare the macro and micronutrient content in 1 lb of Unenriched Bleached 13% Protein White (industrial) Wheat Flour versus 1 lb of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Unenriched Bleached 13% Protein White (industrial) Wheat Flour vs Cooked Chopped Frozen Broccoli:

• 1 pound of Unenriched Bleached 13% Protein White (industrial) Wheat Flour has 3.5 times more Vitamin B1, 2.6 times more Vitamin B3 and 1.4 times more Vitamin B5 than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains more Vitamin A, 2.9 times more Vitamin B6, 1.8 times more Vitamin B9, more Vitamin C, 26.4 times more Vitamin E and 293.7 times more Vitamin K than Unenriched Bleached 13% Protein White (industrial) Wheat Flour.
• Both Unenriched Bleached 13% Protein White (industrial) Wheat Flour and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Unenriched Bleached 13% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Unenriched Bleached 13% Protein White (industrial) Wheat Flour as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Unenriched Bleached 13% Protein White (industrial) Wheat Flour vs Cooked Chopped Frozen Broccoli:

• 1 pound of Unenriched Bleached 13% Protein White (industrial) Wheat Flour has 5.5 times more Copper, 2.1 times more Iron, 2.7 times more Magnesium, 2.8 times more Manganese, 2.4 times more Phosphorus, 37.4 times more Selenium and 5.7 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 1.4 times more Calcium and 7.1 times more Water than Unenriched Bleached 13% Protein White (industrial) Wheat Flour.
• Both Unenriched Bleached 13% Protein White (industrial) Wheat Flour and Cooked Chopped Frozen Broccoli contain similar levels of Potassium per one pound.
• 1 pound of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Unenriched Bleached 13% Protein White (industrial) Wheat Flour has 12.9 times more Energy, 51.2 times more Omega 6, 13.5 times more Carbohydrate and 4.2 times more Protein than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 2.5 times more Omega 3, 1.3 times more Sugars and 1.3 times more Fiber than Unenriched Bleached 13% Protein White (industrial) Wheat Flour.
• 1 pound of Unenriched Bleached 13% Protein White (industrial) Wheat Flour provide inadequate amounts of Omega 3
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6