Comparing Nutrients in 500 calories Enriched White Wheat Flour for Cake VS Frozen Chopped Broccoli

Weight per 500 calories

• Enriched White Wheat Flour for Cake: 138g
• Frozen Chopped Broccoli: 1923g

Enriched White Wheat Flour for Cake has 13.9 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 500 calories - Enriched White Wheat Flour for Cake or Frozen Chopped Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Enriched White Wheat Flour for Cake	9%	2%	89%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Enriched White Wheat Flour for Cake	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.22% 1.2g	5.75% 5.58g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	2.64% 0.85g	32g per day for Men 19-50 years
Omega 3	1.9% 0.03g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	3.5% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83% 108g	70.7% 92g	130g per day for Men 19-50 years
Sugars	0.59% 0.43g	36% 26g	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	22% 16g	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	% 14.4g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	6.18% 2.35g	152% 57.7g	38g per day for Men 19-50 years
Protein	20.2% 11.3g	96% 54g	56g per day for Men 19-50 years

Vitamins

	Enriched White Wheat Flour for Cake	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	111% 1000μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	103% 1.23mg	85% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.7% 0.59mg	142% 1.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.6% 9.38mg	56.5% 9.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.63mg	107% 5.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.5% 0.046mg	192% 2.5mg	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	64.2% 257μg	322% 1288μg	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	1205% 1085mg	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	0.18% 0.028mg	156% 23.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.41μg	1300% 1560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched White Wheat Flour for Cake	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	1.93% 19.3mg	108% 1077mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	81% 0.73mg	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	126% 10mg	195% 15.6mg	8mg per day for Men 19-50 years
Magnesium	5.26% 22mg	82.4% 346mg	420mg per day for Men 19-50 years
Manganese	38% 0.88mg	246% 5.65mg	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	16.8% 117mg	137% 962mg	700mg per day for Men 19-50 years
Potassium	4.27% 145mg	120% 4077mg	3400mg per day for Men 19-50 years
Selenium	12.3% 6.77μg	98% 54μg	55μg per day for Men 19-50 years
Sodium	0.18% 2.76mg	30.8% 462mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	84% 9.23mg	11mg per day for Men 19-50 years
Water	0.47% 17.3g	47.5% 1759g	3700g per day for Men 19-50 years

Enriched White Wheat Flour For Cake VS Frozen Chopped Broccoli Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Enriched White Wheat Flour for Cake or Frozen Chopped Broccoli?

Lets compare vitamin content per 500 calories of Enriched White Wheat Flour for Cake vs Frozen Chopped Broccoli:

• 500 calories of Enriched White Wheat Flour for Cake have 1.2 times more Vitamin B1 than Frozen Chopped Broccoli.
• While 500 kcal of Frozen Chopped Broccoli, Unprepared contain more Vitamin A, 3.1 times more Vitamin B2, 8.5 times more Vitamin B5, 54.8 times more Vitamin B6, 5 times more Vitamin B9, more Vitamin C, 849.3 times more Vitamin E and 3763.9 times more Vitamin K than Enriched Cake White Wheat Flour.
• Both Enriched White Wheat Flour for Cake and Frozen Chopped Broccoli provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Enriched White Wheat Flour for Cake have insufficient amounts of Vitamin A, Vitamin B6, Vitamin C, Vitamin E and Vitamin K
• Both Enriched Cake White Wheat Flour as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Enriched White Wheat Flour for Cake vs Frozen Chopped Broccoli:

• 500 kcal of Frozen Chopped Broccoli, Unprepared contain 55.7 times more Calcium, 3.8 times more Copper, 1.5 times more Iron, 15.7 times more Magnesium, 6.5 times more Manganese, 8.2 times more Phosphorus, 28.1 times more Potassium, 8 times more Selenium, 167.1 times more Sodium, 10.8 times more Zinc and 101.8 times more Water than Enriched Cake White Wheat Flour.
• 500 calories of Enriched White Wheat Flour for Cake lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Frozen Chopped Broccoli, Unprepared contain 66.5 times more Omega 3, 60.6 times more Sugars, 24.6 times more Fiber and 4.8 times more Protein than Enriched Cake White Wheat Flour.
• Both Enriched White Wheat Flour for Cake and Frozen Chopped Broccoli offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Enriched White Wheat Flour for Cake provide inadequate amounts of Omega 3 and Fiber
• Both Enriched Cake White Wheat Flour as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Omega 6 in 500 calories.