Comparing Nutrients in 1 pound Whole Soft Wheat Flour VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Whole Soft Wheat Flour	11%	5%	84%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Whole Soft Wheat Flour	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	52% 1506kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.85g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	6.1% 1.95g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	NA	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	NA	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	260% 338g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	6.4% 4.63g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	156% 59.4g	36% 13.6g	38g per day for Men 19-50 years
Protein	78% 43.6g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Whole Soft 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	112% 1.35mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.6% 0.85mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	152% 24.3mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	92% 4.6mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66.6% 0.87mg	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	31.8% 127μg	63.5% 254μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	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	16% 2.4mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Soft Wheat Flour	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	15% 150mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	239% 2.15mg	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	210% 17mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	126% 531mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	670% 15.4mg	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	209% 1465mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	52.6% 1787mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	105% 57.6μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	122% 13.4mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	1.52% 56.3g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Soft Wheat Flour VS Cooked Chopped Frozen Broccoli per 1 lb

Compare the macro and micronutrient content in 1 lb of Whole Soft 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 Whole Soft Wheat Flour vs Cooked Chopped Frozen Broccoli:

• 1 pound of Whole Soft Wheat Flour has 5.4 times more Vitamin B1, 2.3 times more Vitamin B2, 11.7 times more Vitamin B3, 3.7 times more Vitamin B5 and 1.5 times more Vitamin B6 than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains more Vitamin A, 2 times more Vitamin B9, more Vitamin C, 2.5 times more Vitamin E and 46.4 times more Vitamin K than Soft Wheat Whole Grain Flour.
• 1 pound of Whole Soft Wheat Flour have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Soft Wheat Whole Grain Flour as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin D in one pound.

Comparing minerals per 1 pound for Whole Soft Wheat Flour vs Cooked Chopped Frozen Broccoli:

• 1 pound of Whole Soft Wheat Flour has 14 times more Copper, 6.1 times more Iron, 9 times more Magnesium, 15.2 times more Manganese, 6.6 times more Phosphorus, 2.8 times more Potassium, 18.1 times more Selenium and 10.6 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 7.3 times more Water than Soft Wheat Whole Grain Flour.
• Both Whole Soft Wheat Flour and Cooked Chopped Frozen Broccoli contain similar levels of Calcium 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 Whole Soft Wheat Flour has 11.9 times more Energy, 16.3 times more Fat, 13.9 times more Carbohydrate, 4.4 times more Fiber and 3.1 times more Protein than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 1.4 times more Sugars than Soft Wheat Whole Grain Flour.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy