Comparing Nutrients in 300 calories Unenriched Bleached 10% Protein White (industrial) Wheat Flour VS Frozen Chopped Broccoli

Weight per 300 calories

• Unenriched Bleached 10% Protein White (industrial) Wheat Flour: 82g
• Frozen Chopped Broccoli: 1154g

Unenriched Bleached 10% Protein White (industrial) Wheat Flour has 14.1 times more energy per 100g than Frozen Chopped Broccoli. It has high energy density when compared to other foods. Frozen Chopped Broccoli, Unprepared having very low energy density.

Discover which food has more nutrients per 300 calories - Unenriched Bleached 10% Protein White (industrial) Wheat Flour or Frozen Chopped Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Unenriched Bleached 10% Protein White (industrial) Wheat Flour	11%	4%	85%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Unenriched Bleached 10% Protein White (industrial) Wheat Flour	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.25% 1.2g	3.45% 3.35g	97g per day for Men 19-50 years
Saturated Fat	0.77% 0.25g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	75.7% 1.2g	1.6g per day for Men 19-50 years
Omega 6	4% 0.68g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62.5g	42.4% 55g	130g per day for Men 19-50 years
Sugars	0.55% 0.4g	21.5% 15.6g	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	0.034% 0.025g	13.2% 9.58g	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	% 0.025g	% 8.65g	g per day for Men 19-50 years
Sucrose	% 0.16g	NA	g per day for Men 19-50 years
Fiber	5.18% 1.97g	91% 34.6g	38g per day for Men 19-50 years
Protein	14.2% 7.96g	58% 32.4g	56g per day for Men 19-50 years

Vitamins

	Unenriched Bleached 10% Protein White (industrial) Wheat Flour	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	66.7% 600μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.54% 0.059mg	85.2% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.14% 0.98mg	34% 5.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.07% 0.2mg	64.4% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.33% 0.03mg	115% 1.5mg	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	6.35% 25.4μg	193% 773μg	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	723% 651mg	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	0.27% 0.041mg	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.2% 0.25μg	780% 936μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Unenriched Bleached 10% Protein White (industrial) Wheat Flour	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	1.64% 16.4mg	64.6% 646mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	48.7% 0.44mg	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	13% 1.03mg	117% 9.35mg	8mg per day for Men 19-50 years
Magnesium	4.88% 20.5mg	49.5% 208mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	147% 3.4mg	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	12.5% 87.7mg	82.4% 577mg	700mg per day for Men 19-50 years
Potassium	3.6% 122mg	72% 2446mg	3400mg per day for Men 19-50 years
Selenium	21.8% 12μg	58.7% 32.3μg	55μg per day for Men 19-50 years
Sodium	0.11% 1.64mg	18.5% 277mg	1500mg per day for Men 19-50 years
Zinc	7.6% 0.84mg	50.3% 5.54mg	11mg per day for Men 19-50 years
Water	0.27% 9.84g	28.5% 1055g	3700g per day for Men 19-50 years

Unenriched Bleached 10% Protein White (industrial) Wheat Flour VS Frozen Chopped Broccoli Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Unenriched Bleached 10% Protein White (industrial) Wheat Flour or Frozen Chopped Broccoli?

Lets compare vitamin content per 300 calories of Unenriched Bleached 10% Protein White (industrial) Wheat Flour vs Frozen Chopped Broccoli:

• 300 kcal of Frozen Chopped Broccoli, Unprepared contain more Vitamin A, 3.8 times more Vitamin B1, 18.8 times more Vitamin B2, 5.5 times more Vitamin B3, 15.8 times more Vitamin B5, 49.5 times more Vitamin B6, 30.4 times more Vitamin B9, more Vitamin C, 343.5 times more Vitamin E and 3805.5 times more Vitamin K than Unenriched Bleached 10% Protein White (industrial) Wheat Flour.
• 300 calories of Unenriched Bleached 10% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B5, Vitamin B6, Vitamin C, Vitamin E and Vitamin K
• Both Unenriched Bleached 10% Protein White (industrial) Wheat Flour as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Unenriched Bleached 10% Protein White (industrial) Wheat Flour vs Frozen Chopped Broccoli:

• 300 kcal of Frozen Chopped Broccoli, Unprepared contain 39.4 times more Calcium, 2.8 times more Copper, 9 times more Iron, 10.1 times more Magnesium, 5.1 times more Manganese, 6.6 times more Phosphorus, 20 times more Potassium, 2.7 times more Selenium, 168.9 times more Sodium, 6.6 times more Zinc and 107.2 times more Water than Unenriched Bleached 10% Protein White (industrial) Wheat Flour.
• 300 calories of Unenriched Bleached 10% Protein White (industrial) Wheat Flour lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Frozen Chopped Broccoli, Unprepared contain 86.9 times more Omega 3, 38.8 times more Sugars, 389.5 times more Fructose, 17.6 times more Fiber and 4.1 times more Protein than Unenriched Bleached 10% Protein White (industrial) Wheat Flour.
• Both Unenriched Bleached 10% Protein White (industrial) Wheat Flour and Frozen Chopped Broccoli offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Unenriched Bleached 10% Protein White (industrial) Wheat Flour provide inadequate amounts of Omega 3 and Fiber
• Both Unenriched Bleached 10% Protein White (industrial) Wheat Flour as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Omega 6 in 300 calories.