Comparing Nutrients in 1 pound Unenriched Bleached 15% Protein White (industrial) Wheat Flour VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Unenriched Bleached 15% Protein White (industrial) Wheat Flour	17%	4%	79%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Unenriched Bleached 15% Protein White (industrial) Wheat Flour	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	56.6% 1642kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	6.6% 6.4g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	3.86% 1.23g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	35.4% 0.57g	1.6g per day for Men 19-50 years
Omega 6	18.5% 3.15g	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	244% 317g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	5.76% 4.17g	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	% 0.68g	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	124% 69.5g	24.8% 14g	56g per day for Men 19-50 years

Vitamins

	Unenriched Bleached 15% Protein White (industrial) 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	73.3% 0.88mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.33mg	39.8% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.43mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.7% 1.94mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 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	35% 141μg	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	1.5% 0.23mg	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

	Unenriched Bleached 15% Protein White (industrial) Wheat Flour	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	7.7% 77mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	98% 0.88mg	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	71.4% 5.7mg	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	41% 172mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	112% 2.6mg	50.5% 1.16mg	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	83% 581mg	38.2% 268mg	700mg per day for Men 19-50 years
Potassium	16% 544mg	33.4% 1134mg	3400mg per day for Men 19-50 years
Selenium	232% 127μg	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	48% 5.26mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	1.58% 58.3g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Unenriched Bleached 15% Protein White (industrial) Wheat Flour VS Frozen Broccoli Spears per 1 lb

Compare the macro and micronutrient content in 1 lb of Unenriched Bleached 15% Protein White (industrial) 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 Unenriched Bleached 15% Protein White (industrial) Wheat Flour vs Frozen Broccoli Spears:

• 1 pound of Unenriched Bleached 15% Protein White (industrial) Wheat Flour has 2.7 times more Vitamin B1, 2.6 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, 1.6 times more Vitamin B2, 3.9 times more Vitamin B6, 3 times more Vitamin B9, more Vitamin C, 27 times more Vitamin E and 338 times more Vitamin K than Unenriched Bleached 15% Protein White (industrial) Wheat Flour.
• 1 pound of Unenriched Bleached 15% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Unenriched Bleached 15% Protein White (industrial) 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 Unenriched Bleached 15% Protein White (industrial) Wheat Flour vs Frozen Broccoli Spears:

• 1 pound of Unenriched Bleached 15% Protein White (industrial) Wheat Flour has 5.4 times more Copper, 1.8 times more Iron, 2.4 times more Magnesium, 2.2 times more Manganese, 2.2 times more Phosphorus, 14.8 times more Selenium and 3.4 times more Zinc than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 2.4 times more Calcium, 2.1 times more Potassium and 7 times more Water than Unenriched Bleached 15% Protein White (industrial) Wheat Flour.
• 1 pound of Unenriched Bleached 15% Protein White (industrial) Wheat Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Unenriched Bleached 15% Protein White (industrial) Wheat Flour has 12.5 times more Energy, 18.8 times more Omega 6, 13.1 times more Carbohydrate and 5 times more Protein than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 7.4 times more Omega 3, 1.6 times more Sugars and 1.3 times more Fiber than Unenriched Bleached 15% Protein White (industrial) Wheat Flour.
• 1 pound of Unenriched Bleached 15% Protein White (industrial) Wheat Flour provide inadequate amounts of Omega 3
• 1 pound of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6