Comparing Nutrients in 300 calories Unenriched Bleached 13% Protein White (industrial) Wheat Flour VS Frozen Broccoli Spears

Weight per 300 calories

• Unenriched Bleached 13% Protein White (industrial) Wheat Flour: 83g
• Frozen Broccoli Spears: 1035g

Unenriched Bleached 13% Protein White (industrial) Wheat Flour has 12.5 times more energy per 100g than Frozen Broccoli Spears. It has high energy density when compared to other foods. Frozen Broccoli Spears having very low energy density.

Discover which food has more nutrients per 300 calories - Unenriched Bleached 13% Protein White (industrial) Wheat Flour or Frozen Broccoli Spears?

Macros Ratio

	Protein	Fat	Carbs
Unenriched Bleached 13% Protein White (industrial) Wheat Flour	15%	4%	81%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Unenriched Bleached 13% Protein White (industrial) Wheat Flour	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.18% 1.14g	3.63% 3.5g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	0.88% 0.014g	81% 1.3g	1.6g per day for Men 19-50 years
Omega 6	3.25% 0.55g	2.25% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 60g	42.6% 55.3g	130g per day for Men 19-50 years
Sugars	1.26% 0.91g	21% 15.2g	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	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	% 0.025g	NA	g per day for Men 19-50 years
Sucrose	% 0.13g	NA	g per day for Men 19-50 years
Fiber	5.23% 2g	81.7% 31g	38g per day for Men 19-50 years
Protein	19.3% 11g	56.5% 31.7g	56g per day for Men 19-50 years

Vitamins

	Unenriched Bleached 13% Protein White (industrial) Wheat Flour	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	65.5% 590μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.4% 0.16mg	62% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.6% 0.06mg	91% 1.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	30% 4.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.4% 0.32mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.87% 0.037mg	139% 1.8mg	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	6.42% 25.7μg	243% 972μg	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	785% 707mg	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	0.28% 0.041mg	93% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.21% 0.25μg	874% 1049μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Unenriched Bleached 13% Protein White (industrial) Wheat Flour	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	2% 20mg	42.4% 424mg	1000mg per day for Men 19-50 years
Copper	17.2% 0.15mg	41.4% 0.37mg	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% 1.04mg	93% 7.45mg	8mg per day for Men 19-50 years
Magnesium	6.9% 29mg	39.4% 166mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	115% 2.65mg	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	14% 99mg	87% 610mg	700mg per day for Men 19-50 years
Potassium	3.1% 106mg	76% 2586mg	3400mg per day for Men 19-50 years
Selenium	39.5% 21.7μg	35.7% 19.7μg	55μg per day for Men 19-50 years
Sodium	0.11% 1.66mg	11.7% 176mg	1500mg per day for Men 19-50 years
Zinc	12% 1.33mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	0.29% 10.6g	25.3% 937g	3700g per day for Men 19-50 years

Unenriched Bleached 13% Protein White (industrial) Wheat Flour VS Frozen Broccoli Spears Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Unenriched Bleached 13% Protein White (industrial) Wheat Flour or Frozen Broccoli Spears?

Lets compare vitamin content per 300 calories of Unenriched Bleached 13% Protein White (industrial) Wheat Flour vs Frozen Broccoli Spears:

• 300 kcal of Frozen Broccoli Spears contain more Vitamin A, 4.6 times more Vitamin B1, 19.8 times more Vitamin B2, 4.8 times more Vitamin B3, 7.8 times more Vitamin B5, 48.5 times more Vitamin B6, 37.9 times more Vitamin B9, more Vitamin C, 337 times more Vitamin E and 4219.2 times more Vitamin K than Unenriched Bleached 13% Protein White (industrial) Wheat Flour.
• 300 calories of Unenriched Bleached 13% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B6, Vitamin C, Vitamin E and Vitamin K
• Both Unenriched Bleached 13% Protein White (industrial) Wheat Flour as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Unenriched Bleached 13% Protein White (industrial) Wheat Flour vs Frozen Broccoli Spears:

• 300 kcal of Frozen Broccoli Spears contain 21.3 times more Calcium, 2.4 times more Copper, 7.1 times more Iron, 5.7 times more Magnesium, 5.1 times more Manganese, 6.2 times more Phosphorus, 24.4 times more Potassium, 106.1 times more Sodium, 2.7 times more Zinc and 88.2 times more Water than Unenriched Bleached 13% Protein White (industrial) Wheat Flour.
• Both Unenriched Bleached 13% Protein White (industrial) Wheat Flour and Frozen Broccoli Spears contain similar levels of Selenium per 300 calories.
• 300 calories of Unenriched Bleached 13% Protein White (industrial) Wheat Flour lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Frozen Broccoli Spears contain 91.8 times more Omega 3, 16.7 times more Sugars, 15.6 times more Fiber and 2.9 times more Protein than Unenriched Bleached 13% Protein White (industrial) Wheat Flour.
• Both Unenriched Bleached 13% Protein White (industrial) Wheat Flour and Frozen Broccoli Spears offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Unenriched Bleached 13% Protein White (industrial) Wheat Flour provide inadequate amounts of Omega 3 and Fiber
• Both Unenriched Bleached 13% Protein White (industrial) Wheat Flour as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in 300 calories.