Comparing Nutrients in 5 ounces Hard white Wheat VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Hard white Wheat	12%	4%	84%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Hard white Wheat	Boiled Broccoli	Recommended Dietary Allowance
Energy	16.7% 485kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	2.5% 2.42g	0.6% 0.58g	97g per day for Men 19-50 years
Saturated Fat	1.23% 0.39g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	5.96% 1g	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	82.8% 108g	7.83% 10g	130g per day for Men 19-50 years
Sugars	0.8% 0.58g	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	45.5% 17.3g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	28.6% 16g	6.02% 3.37g	56g per day for Men 19-50 years

Vitamins

	Hard white Wheat	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	45.7% 0.55mg	7.44% 0.089mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.8% 0.15mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.2mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	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	13.5% 54μg	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	9.54% 1.43mg	13.7% 2.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.24% 2.7μg	167% 200μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hard white Wheat	Boiled Broccoli	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	57% 0.51mg	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	80.8% 6.46mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	31.4% 132mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	235% 5.4mg	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	72% 503mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	18% 612mg	12.2% 415mg	3400mg per day for Men 19-50 years
Selenium	NA	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	3.87% 58mg	1500mg per day for Men 19-50 years
Zinc	43% 4.72mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	0.37% 13.6g	3.4% 127g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Hard white Wheat vs Boiled Broccoli:

• Hard white Wheat has 6.1 times more Vitamin B1, 7.9 times more Vitamin B3, 1.5 times more Vitamin B5 and 1.8 times more Vitamin B6 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 2.8 times more Vitamin B9, more Vitamin C, 1.4 times more Vitamin E and 74.3 times more Vitamin K than Hard white Wheat.
• Both Hard white Wheat and Boiled and Drained Broccoli have similar amounts of Vitamin B2 per 5 oz.
• Both Hard white Wheat 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 Hard white Wheat vs Boiled Broccoli:

• Hard white Wheat has 6 times more Copper, 6.8 times more Iron, 4.4 times more Magnesium, 19.7 times more Manganese, 5.3 times more Phosphorus, 1.5 times more Potassium and 7.4 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 20.5 times more Sodium and 9.3 times more Water than Hard white Wheat.
• Both Hard white Wheat and Boiled and Drained Broccoli have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Hard white Wheat has 9.8 times more Energy, 4.2 times more Fat, 14 times more Omega 6, 10.6 times more Carbohydrate, 3.7 times more Fiber and 4.8 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 3.4 times more Omega 3 and 3.4 times more Sugars than Hard white Wheat.
• Both Hard white Wheat as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.