Comparing Nutrients in 5 ounces Enriched Self-rising All-purpose White Wheat Flour VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Enriched Self-rising All-purpose White Wheat Flour	11%	3%	86%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Enriched Self-rising All-purpose White Wheat Flour	Boiled Broccoli	Recommended Dietary Allowance
Energy	17.3% 502kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.37g	0.6% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	1.95% 0.031g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	3.24% 0.55g	0.43% 0.072g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81% 105g	7.83% 10g	130g per day for Men 19-50 years
Sugars	0.43% 0.31g	2.7% 1.97g	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	1.45% 1.05g	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	% 0.69g	g per day for Men 19-50 years
Sucrose	NA	% 0.11g	g per day for Men 19-50 years
Fiber	10% 3.83g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	25% 14g	6.02% 3.37g	56g per day for Men 19-50 years

Vitamins

	Enriched Self-rising All-purpose White Wheat Flour	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	79.6% 0.96mg	7.44% 0.089mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.7% 8.27mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.4% 0.62mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.45% 0.071mg	22% 0.28mg	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	69.5% 278μg	38.3% 153μg	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	102% 92mg	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	0.47% 0.071mg	13.7% 2.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	167% 200μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Self-rising All-purpose White Wheat Flour	Boiled Broccoli	Recommended Dietary Allowance
Calcium	48% 479mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	9.6% 0.086mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.14% 5.67μg	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	82.7% 6.6mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	6.4% 27mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	12% 0.27mg	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	120% 843mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	5.17% 176mg	12.2% 415mg	3400mg per day for Men 19-50 years
Selenium	88.7% 48.8μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	113% 1691mg	3.87% 58mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	0.41% 15g	3.4% 127g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Enriched Self-rising All-purpose White Wheat Flour vs Boiled Broccoli:

• Enriched Self-rising All-purpose White Wheat Flour has 10.7 times more Vitamin B1, 3.4 times more Vitamin B2, 10.5 times more Vitamin B3 and 1.8 times more Vitamin B9 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 1.4 times more Vitamin B5, 4 times more Vitamin B6, more Vitamin C, 29 times more Vitamin E and 470.3 times more Vitamin K than Enriched Self-rising All-purpose White Wheat Flour.
• Both Enriched Self-rising All-purpose White Wheat Flour as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Enriched Self-rising All-purpose White Wheat Flour vs Boiled Broccoli:

• Enriched Self-rising All-purpose White Wheat Flour has 8.5 times more Calcium, 1.8 times more Copper, 7 times more Iron, 5.2 times more Manganese, 8.9 times more Phosphorus, 21.5 times more Selenium, 29.1 times more Sodium and 1.4 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.4 times more Potassium and 8.4 times more Water than Enriched Self-rising All-purpose White Wheat Flour.
• Both Enriched Self-rising All-purpose White Wheat Flour and Boiled and Drained Broccoli have similar amounts of Magnesium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Enriched Self-rising All-purpose White Wheat Flour has 10.1 times more Energy, 2.4 times more Fat, 7.6 times more Omega 6, 10.3 times more Carbohydrate and 4.2 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 5.4 times more Omega 3 and 6.3 times more Sugars than Enriched Self-rising All-purpose White Wheat Flour.
• Both Enriched Self-rising All-purpose White Wheat Flour and Boiled and Drained Broccoli have similar amounts of Fiber per 5 oz.
• Both Enriched Self-rising All-purpose White Wheat Flour as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.