Comparing Nutrients in 5 ounces Hard white Wheat VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Hard white Wheat	12%	4%	84%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Hard white Wheat	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	16.7% 485kcal	1.27% 37kcal	2900kcal per day for Men 19-50 years
Fat	2.5% 2.42g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	1.23% 0.39g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	9.3% 0.15g	1.6g per day for Men 19-50 years
Omega 6	5.96% 1g	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	82.8% 108g	5.2% 6.78g	130g per day for Men 19-50 years
Sugars	0.8% 0.58g	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	45.5% 17.3g	11% 4.25g	38g per day for Men 19-50 years
Protein	28.6% 16g	7.1% 4g	56g per day for Men 19-50 years

Vitamins

	Hard white Wheat	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	45.7% 0.55mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.8% 0.15mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.2mg	4.16% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	7.9% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	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	13.5% 54μg	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	9.54% 1.43mg	11.5% 1.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.24% 2.7μg	96% 115μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hard white Wheat	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	57% 0.51mg	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	80.8% 6.46mg	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	31.4% 132mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	235% 5.4mg	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	72% 503mg	10% 71mg	700mg per day for Men 19-50 years
Potassium	18% 612mg	8.84% 301mg	3400mg per day for Men 19-50 years
Selenium	NA	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	2.27% 34mg	1500mg per day for Men 19-50 years
Zinc	43% 4.72mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	0.37% 13.6g	3.5% 130g	3700g per day for Men 19-50 years

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

• Hard white Wheat has 7.3 times more Vitamin B1, 9.3 times more Vitamin B3, 3.4 times more Vitamin B5 and 2.8 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 1.8 times more Vitamin B9, more Vitamin C and 42.7 times more Vitamin K than Hard white Wheat.
• Both Hard white Wheat and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B2 and Vitamin E per 5 oz.
• Both Hard white Wheat as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Hard white Wheat vs Frozen Chopped Broccoli:

• Hard white Wheat has 9.6 times more Copper, 5.6 times more Iron, 5.2 times more Magnesium, 13 times more Manganese, 7.1 times more Phosphorus, 2 times more Potassium and 6.9 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.8 times more Calcium, 12 times more Sodium and 9.6 times more Water than Hard white Wheat.

Comparison of macro-nutrients per 5 ounces:

• Hard white Wheat has 13.2 times more Energy, 5.9 times more Fat, 23.1 times more Omega 6, 15.9 times more Carbohydrate, 4.1 times more Fiber and 4 times more Protein than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 3 times more Omega 3 and 3.3 times more Sugars than Hard white Wheat.
• Both Hard white Wheat as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.