Comparing Nutrients in 5 ounces Boiled Broccoli VS Enriched Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Enriched Wheat Flour	12%	2%	86%

Macro Nutrients

	Boiled Broccoli	Enriched Wheat Flour	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	17.8% 516kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	1.43% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	1.95% 0.031g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.072g	3.26% 0.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.83% 10g	83.2% 108g	130g per day for Men 19-50 years
Sugars	2.7% 1.97g	0.53% 0.38g	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	1.45% 1.05g	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	% 0.69g	NA	g per day for Men 19-50 years
Sucrose	% 0.11g	NA	g per day for Men 19-50 years
Fiber	12.3% 4.68g	10% 3.83g	38g per day for Men 19-50 years
Protein	6.02% 3.37g	26% 14.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Enriched Wheat Flour	Recommended Dietary Allowance
Vitamin A	12% 109μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.44% 0.089mg	93% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	52.3% 8.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	12.4% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	4.8% 0.062mg	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	38.3% 153μg	65% 259μg	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	102% 92mg	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	13.7% 2.06mg	2.17% 0.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	167% 200μg	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Enriched Wheat Flour	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	9.6% 0.086mg	22.7% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	0.14% 5.67μg	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	12% 0.95mg	82.2% 6.58mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	42% 0.97mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	87.3% 39.3μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	13.6% 95mg	22% 153mg	700mg per day for Men 19-50 years
Potassium	12.2% 415mg	4.46% 152mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	87.4% 48μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	3.4% 127g	0.46% 17g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Enriched Wheat Flour per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Broccoli versus 5 oz of Enriched Wheat Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Broccoli vs Enriched Wheat Flour:

• 5 ounces of Boiled Broccoli have more Vitamin A, 1.4 times more Vitamin B5, 4.5 times more Vitamin B6, more Vitamin C, 6.3 times more Vitamin E and 470.3 times more Vitamin K than Enriched Wheat Flour.
• While 5 oz of Unbleached Enriched All-purpose White Wheat Flour contain 12.5 times more Vitamin B1, 4 times more Vitamin B2, 10.7 times more Vitamin B3 and 1.7 times more Vitamin B9 than Boiled and Drained Broccoli.
• 5 ounces of Enriched Wheat Flour have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Broccoli as well as Unbleached Enriched All-purpose White Wheat Flour have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Broccoli vs Enriched Wheat Flour:

• 5 ounces of Boiled Broccoli have 2.7 times more Calcium, 2.7 times more Potassium, 20.5 times more Sodium and 7.5 times more Water than Enriched Wheat Flour.
• While 5 oz of Unbleached Enriched All-purpose White Wheat Flour contain 2.4 times more Copper, 6.9 times more Iron, 3.5 times more Manganese, 1.6 times more Phosphorus, 21.2 times more Selenium and 1.6 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Enriched Wheat Flour contain similar levels of Magnesium per five ounces.
• 5 ounces of Enriched Wheat Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Broccoli have 5.4 times more Omega 3 and 1.2 times more Fiber than Enriched Wheat Flour.
• While 5 oz of Unbleached Enriched All-purpose White Wheat Flour contain 10.4 times more Energy, 7.7 times more Omega 6, 10.6 times more Carbohydrate and 4.3 times more Protein than Boiled and Drained Broccoli.
• 5 ounces of Boiled Broccoli provide inadequate amounts of Energy and Omega 6
• 5 ounces of Enriched Wheat Flour provide inadequate amounts of Omega 3