Comparing Nutrients in 5 ounces Frozen Chopped Broccoli VS Enriched Unbleached 10% Protein White (industrial) Wheat Flour

Macros Ratio

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

Macro Nutrients

	Frozen Chopped Broccoli	Enriched Unbleached 10% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Energy	1.27% 37kcal	18% 519kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	1.34% 0.43g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	6.9% 1.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	5.2% 6.78g	83% 108g	130g per day for Men 19-50 years
Sugars	2.64% 1.9g	0.96% 0.69g	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	1.62% 1.18g	0.059% 0.043g	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	% 1.06g	% 0.043g	g per day for Men 19-50 years
Sucrose	NA	% 0.28g	g per day for Men 19-50 years
Fiber	11% 4.25g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	7.1% 4g	24.6% 13.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Enriched Unbleached 10% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Vitamin A	8.2% 73.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	87% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	48.5% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	52.7% 8.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	7.03% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	4.03% 0.052mg	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	23.7% 95μg	60.2% 241μg	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	89% 80mg	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	11.5% 1.73mg	3.6% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 115μg	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Enriched Unbleached 10% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	2.83% 28.3mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	29.6% 0.27mg	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	14.4% 1.15mg	89.7% 7.17mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	50.4% 1.16mg	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	10% 71mg	21.7% 152mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	6.2% 211mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	37.6% 20.7μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	13% 1.45mg	11mg per day for Men 19-50 years
Water	3.5% 130g	0.46% 17g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Enriched Unbleached 10% Protein White (industrial) Wheat Flour per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Chopped Broccoli versus 5 oz of Enriched Unbleached 10% Protein White (industrial) Wheat Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Chopped Broccoli vs Enriched Unbleached 10% Protein White (industrial) Wheat Flour:

• 5 ounces of Frozen Chopped Broccoli have more Vitamin A, 3.5 times more Vitamin B6, more Vitamin C, 3.2 times more Vitamin E and 270.3 times more Vitamin K than Enriched Unbleached 10% Protein White (industrial) Wheat Flour.
• While 5 oz of Enriched Unbleached 10% Protein White (industrial) Wheat Flour contain 13.9 times more Vitamin B1, 4.6 times more Vitamin B2, 12.7 times more Vitamin B3 and 2.5 times more Vitamin B9 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Enriched Unbleached 10% Protein White (industrial) Wheat Flour provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Enriched Unbleached 10% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Enriched Unbleached 10% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Chopped Broccoli vs Enriched Unbleached 10% Protein White (industrial) Wheat Flour:

• 5 ounces of Frozen Chopped Broccoli have 2.8 times more Calcium, 1.4 times more Potassium and 7.6 times more Water than Enriched Unbleached 10% Protein White (industrial) Wheat Flour.
• While 5 oz of Enriched Unbleached 10% Protein White (industrial) Wheat Flour contain 4.9 times more Copper, 6.2 times more Iron, 1.4 times more Magnesium, 2.8 times more Manganese, 2.1 times more Phosphorus, 5.2 times more Selenium and 2.1 times more Zinc than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Chopped Broccoli have 6.2 times more Omega 3 and 1.3 times more Fiber than Enriched Unbleached 10% Protein White (industrial) Wheat Flour.
• While 5 oz of Enriched Unbleached 10% Protein White (industrial) Wheat Flour contain 14.1 times more Energy, 26.7 times more Omega 6, 15.9 times more Carbohydrate and 3.5 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 5 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6
• 5 ounces of Enriched Unbleached 10% Protein White (industrial) Wheat Flour provide inadequate amounts of Omega 3