Comparing Nutrients in 300 calories Boiled Broccoli VS Enriched Unbleached 10% Protein White (industrial) Wheat Flour

Weight per 300 calories

• Boiled Broccoli: 857g
• Enriched Unbleached 10% Protein White (industrial) Wheat Flour: 82g

Enriched Unbleached 10% Protein White (industrial) Wheat Flour has 10.5 times more energy per unit of mass than Boiled and Drained Broccoli, which is high in comparison to other foods. Boiled Broccoli having low energy density.

Discover which food has more nutrients per 300 calories - Boiled Broccoli or Enriched Unbleached 10% Protein White (industrial) Wheat Flour?

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Enriched Unbleached 10% Protein White (industrial) Wheat Flour	11%	4%	85%

Macro Nutrients

	Boiled Broccoli	Enriched Unbleached 10% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.62% 3.5g	1.25% 1.2g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.68g	0.77% 0.25g	32g per day for Men 19-50 years
Omega 3	63.8% 1g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	2.57% 0.44g	4% 0.68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	47.3% 61.5g	48% 62.5g	130g per day for Men 19-50 years
Sugars	16.4% 12g	0.55% 0.4g	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	8.75% 6.34g	0.034% 0.025g	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	% 4.2g	% 0.025g	g per day for Men 19-50 years
Sucrose	% 0.69g	% 0.16g	g per day for Men 19-50 years
Fiber	74.4% 28.3g	5.18% 1.97g	38g per day for Men 19-50 years
Protein	36.4% 20.4g	14.2% 7.96g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Enriched Unbleached 10% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Vitamin A	73.3% 660μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81% 1.05mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.6% 4.74mg	30.5% 4.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	106% 5.3mg	4.07% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	2.33% 0.03mg	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	231% 926μg	35% 139μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	618% 556mg	0% 0mg	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	83% 12.4mg	2.08% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1008% 1209μg	0.2% 0.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Enriched Unbleached 10% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Calcium	34.3% 343mg	1.64% 16.4mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	17% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	0.86% 34.3μg	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	71.8% 5.74mg	52% 4.15mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	4.88% 20.5mg	420mg per day for Men 19-50 years
Manganese	72.3% 1.66mg	29% 0.67mg	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	82% 574mg	12.5% 87.7mg	700mg per day for Men 19-50 years
Potassium	74% 2511mg	3.6% 122mg	3400mg per day for Men 19-50 years
Selenium	25% 13.7μg	21.8% 12μg	55μg per day for Men 19-50 years
Sodium	23.4% 351mg	0.11% 1.64mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	7.6% 0.84mg	11mg per day for Men 19-50 years
Water	20.7% 765g	0.27% 9.84g	3700g per day for Men 19-50 years

Boiled Broccoli VS Enriched Unbleached 10% Protein White (industrial) Wheat Flour Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Broccoli or Enriched Unbleached 10% Protein White (industrial) Wheat Flour?

Lets compare vitamin content per 300 calories of Boiled Broccoli vs Enriched Unbleached 10% Protein White (industrial) Wheat Flour:

• 300 calories of Boiled Broccoli have more Vitamin A, 2.9 times more Vitamin B2, 26 times more Vitamin B5, 56.5 times more Vitamin B6, 6.6 times more Vitamin B9, more Vitamin C, 39.9 times more Vitamin E and 4918.3 times more Vitamin K than Enriched Unbleached 10% Protein White (industrial) Wheat Flour.
• Both Boiled Broccoli and Enriched Unbleached 10% Protein White (industrial) Wheat Flour provide similar amounts of Vitamin B1 and Vitamin B3 per 300 calories.
• 300 calories of Enriched Unbleached 10% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6, Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Broccoli as well as Enriched Unbleached 10% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Broccoli vs Enriched Unbleached 10% Protein White (industrial) Wheat Flour:

• 300 calories of Boiled Broccoli have 20.9 times more Calcium, 3.4 times more Copper, 1.4 times more Iron, 8.8 times more Magnesium, 2.5 times more Manganese, 6.5 times more Phosphorus, 20.6 times more Potassium, 214.4 times more Sodium, 4.6 times more Zinc and 77.7 times more Water than Enriched Unbleached 10% Protein White (industrial) Wheat Flour.
• Both Boiled Broccoli and Enriched Unbleached 10% Protein White (industrial) Wheat Flour contain similar levels of Selenium per 300 calories.
• 300 calories of Enriched Unbleached 10% Protein White (industrial) Wheat Flour lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Broccoli have 73.2 times more Omega 3, 29.7 times more Sugars, 257.9 times more Fructose, 14.4 times more Fiber and 2.6 times more Protein than Enriched Unbleached 10% Protein White (industrial) Wheat Flour.
• Both Boiled Broccoli and Enriched Unbleached 10% Protein White (industrial) Wheat Flour offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Enriched Unbleached 10% Protein White (industrial) Wheat Flour provide inadequate amounts of Omega 3 and Fiber
• Both Boiled and Drained Broccoli as well as Enriched Unbleached 10% Protein White (industrial) Wheat Flour provide inadequate amounts of Omega 6 in 300 calories.