Comparing Nutrients in 7 ounces Boiled Broccoli VS Barley flour

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Barley flour	12%	4%	84%

Macro Nutrients

	Boiled Broccoli	Barley flour	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	23.6% 685kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	3.27% 3.18g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	2.08% 0.66g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	9.55% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	8.1% 1.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.2g	114% 148g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	2.2% 1.6g	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	2.03% 1.47g	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	% 0.97g	NA	g per day for Men 19-50 years
Sucrose	% 0.16g	NA	g per day for Men 19-50 years
Fiber	17.2% 6.55g	52.7% 20g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	37.2% 21g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Barley flour	Recommended Dietary Allowance
Vitamin A	17% 153μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.13mg	61% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.86% 1.1mg	77.8% 12.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	5.75% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	60.4% 0.79mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	57% 17μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	53.6% 214μg	3.97% 16μg	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	143% 129mg	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	19% 2.88mg	7.54% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	233% 280μg	3.64% 4.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Barley flour	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	75.6% 0.68mg	0.9mg per day for Men 19-50 years
Fluoride	0.2% 7.94μg	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	16.6% 1.33mg	66.5% 5.3mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	89.2% 2.05mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	253% 114μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	19% 133mg	84% 587mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	18% 613mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	136% 75μg	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	4.8% 177g	0.65% 24g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Barley flour per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Broccoli versus 7 oz of Barley flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Broccoli vs Barley flour:

• 7 ounces of Boiled Broccoli have more Vitamin A, 4.2 times more Vitamin B5, 13.5 times more Vitamin B9, more Vitamin C, 2.5 times more Vitamin E and 64.1 times more Vitamin K than Barley flour.
• While 7 oz of Barley flour or meal contain 5.9 times more Vitamin B1, 11.3 times more Vitamin B3 and 2 times more Vitamin B6 than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Barley flour provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Barley flour have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Boiled and Drained Broccoli as well as Barley flour or meal have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Broccoli vs Barley flour:

• 7 ounces of Boiled Broccoli have 1.3 times more Calcium, 10.3 times more Sodium and 7.4 times more Water than Barley flour.
• While 7 oz of Barley flour or meal contain 5.6 times more Copper, 4 times more Iron, 4.6 times more Magnesium, 5.3 times more Manganese, 4.4 times more Phosphorus, 23.6 times more Selenium and 4.4 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Barley flour contain similar levels of Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Broccoli have 1.5 times more Omega 3 than Barley flour.
• While 7 oz of Barley flour or meal contain 9.9 times more Energy, 13.6 times more Omega 6, 10.4 times more Carbohydrate, 3.1 times more Fiber and 4.4 times more Protein than Boiled and Drained Broccoli.
• 7 ounces of Boiled Broccoli provide inadequate amounts of Energy and Omega 6