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

Macros Ratio

	Protein	Fat	Carbs
Enriched Self-rising All-purpose White Wheat Flour	11%	3%	86%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Enriched Self-rising All-purpose White Wheat Flour	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	17.3% 502kcal	1.27% 37kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.37g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	1.95% 0.031g	9.3% 0.15g	1.6g per day for Men 19-50 years
Omega 6	3.24% 0.55g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81% 105g	5.2% 6.78g	130g per day for Men 19-50 years
Sugars	0.43% 0.31g	2.64% 1.9g	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	1.62% 1.18g	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	% 1.06g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	10% 3.83g	11% 4.25g	38g per day for Men 19-50 years
Protein	25% 14g	7.1% 4g	56g per day for Men 19-50 years

Vitamins

	Enriched Self-rising All-purpose White Wheat Flour	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.2% 73.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	79.6% 0.96mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.7% 8.27mg	4.16% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.4% 0.62mg	7.9% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.45% 0.071mg	14% 0.18mg	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	23.7% 95μg	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	89% 80mg	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	11.5% 1.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	96% 115μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Self-rising All-purpose White Wheat Flour	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	48% 479mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	6% 0.054mg	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	82.7% 6.6mg	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	6.4% 27mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	18% 0.42mg	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	10% 71mg	700mg per day for Men 19-50 years
Potassium	5.17% 176mg	8.84% 301mg	3400mg per day for Men 19-50 years
Selenium	88.7% 48.8μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	113% 1691mg	2.27% 34mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	0.41% 15g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched Self-rising All-purpose White Wheat Flour VS Frozen Chopped Broccoli per 5 oz

Compare the macro and micronutrient content in 5 oz of Enriched Self-rising All-purpose White Wheat Flour versus 5 oz of Frozen Chopped Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Enriched Self-rising All-purpose White Wheat Flour have 12.7 times more Vitamin B1, 4.3 times more Vitamin B2, 12.4 times more Vitamin B3, 1.6 times more Vitamin B5 and 2.9 times more Vitamin B9 than Frozen Chopped Broccoli.
• While 5 oz of Frozen Chopped Broccoli, Unprepared contain more Vitamin A, 2.6 times more Vitamin B6, more Vitamin C, 24.4 times more Vitamin E and 270.3 times more Vitamin K than Enriched Self-rising All-purpose White Wheat Flour.
• 5 ounces of Enriched Self-rising All-purpose White Wheat Flour have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Enriched Self-rising All-purpose White Wheat Flour as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Enriched Self-rising All-purpose White Wheat Flour have 6 times more Calcium, 2.9 times more Copper, 5.8 times more Iron, 3.4 times more Manganese, 11.9 times more Phosphorus, 12.3 times more Selenium, 49.7 times more Sodium and 1.3 times more Zinc than Frozen Chopped Broccoli.
• While 5 oz of Frozen Chopped Broccoli, Unprepared contain 1.7 times more Potassium and 8.6 times more Water than Enriched Self-rising All-purpose White Wheat Flour.
• Both Enriched Self-rising All-purpose White Wheat Flour and Frozen Chopped Broccoli contain similar levels of Magnesium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Enriched Self-rising All-purpose White Wheat Flour have 13.6 times more Energy, 12.5 times more Omega 6, 15.5 times more Carbohydrate and 3.5 times more Protein than Frozen Chopped Broccoli.
• While 5 oz of Frozen Chopped Broccoli, Unprepared contain 4.8 times more Omega 3 than Enriched Self-rising All-purpose White Wheat Flour.
• Both Enriched Self-rising All-purpose White Wheat Flour and Frozen Chopped Broccoli offer comparable quantities of Fiber per five ounces.
• 5 ounces of Enriched Self-rising All-purpose White Wheat Flour provide inadequate amounts of Omega 3
• 5 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6