Comparing Nutrients in 5 ounces Boiled Spears Frozen Broccoli VS Soft White Wheat

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Soft White Wheat	12%	5%	83%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Soft White Wheat	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	16.6% 482kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	2.9% 2.82g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	6.67% 1.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.84% 7.6g	82% 107g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	0.8% 0.58g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	11% 4.25g	47.4% 18g	38g per day for Men 19-50 years
Protein	7.85% 4.4g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Soft White Wheat	Recommended Dietary Allowance
Vitamin A	8.03% 72.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	48.4% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	11.7% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	42.2% 6.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	41.2% 0.54mg	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	10.6% 42.5μg	14.5% 58μg	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	63% 57mg	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	12.5% 1.87mg	9.54% 1.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	2.24% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Soft White Wheat	Recommended Dietary Allowance
Calcium	7.23% 72.3mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	6.77% 0.061mg	67% 0.6mg	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	11% 0.86mg	95% 7.6mg	8mg per day for Men 19-50 years
Magnesium	6.75% 28.3mg	30.4% 128mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	210% 4.83mg	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	11% 78mg	81.4% 570mg	700mg per day for Men 19-50 years
Potassium	7.5% 255mg	18% 617mg	3400mg per day for Men 19-50 years
Selenium	4.9% 2.7μg	NA	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	3.87% 0.43mg	44.6% 4.9mg	11mg per day for Men 19-50 years
Water	3.48% 129g	0.4% 14.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Soft White Wheat per 5 oz

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

Lets compare vitamin content per 5 ounces of Boiled Spears Frozen Broccoli vs Soft White Wheat:

• 5 ounces of Boiled Spears Frozen Broccoli have more Vitamin A, more Vitamin C, 1.3 times more Vitamin E and 46.4 times more Vitamin K than Soft White Wheat.
• While 5 oz of Soft White Wheat contain 7.5 times more Vitamin B1, 1.3 times more Vitamin B2, 10.4 times more Vitamin B3, 3.1 times more Vitamin B5, 2.9 times more Vitamin B6 and 1.4 times more Vitamin B9 than Boiled and Drained Spears Frozen Broccoli.
• 5 ounces of Soft White Wheat have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Boiled and Drained Spears Frozen Broccoli as well as Soft White Wheat have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Spears Frozen Broccoli vs Soft White Wheat:

• 5 ounces of Boiled Spears Frozen Broccoli have 1.5 times more Calcium and 8.7 times more Water than Soft White Wheat.
• While 5 oz of Soft White Wheat contain 9.9 times more Copper, 8.8 times more Iron, 4.5 times more Magnesium, 10.5 times more Manganese, 7.3 times more Phosphorus, 2.4 times more Potassium and 11.5 times more Zinc than Boiled and Drained Spears Frozen Broccoli.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Spears Frozen Broccoli have 3.6 times more Sugars than Soft White Wheat.
• While 5 oz of Soft White Wheat contain 12.1 times more Energy, 18.1 times more Fat, 61.5 times more Omega 6, 14.1 times more Carbohydrate, 4.2 times more Fiber and 3.4 times more Protein than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Soft White Wheat offer comparable quantities of Omega 3 per five ounces.
• 5 ounces of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6