Comparing Nutrients in 7 ounces Boiled Broccoli VS Medium Rye flour

Macros Ratio

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

Macro Nutrients

	Boiled Broccoli	Medium Rye flour	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	24% 693kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	7% 1.2g	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	115% 150g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	3% 2.2g	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	0.33% 0.24g	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	% 0.12g	g per day for Men 19-50 years
Sucrose	% 0.16g	% 1.8g	g per day for Men 19-50 years
Fiber	17.2% 6.55g	61.6% 23.4g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	38.6% 21.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Medium Rye 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	47.5% 0.57mg	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	21.4% 3.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	19.5% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	41% 0.53mg	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	53.6% 214μg	17% 67.5μg	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	19% 2.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	233% 280μg	9.76% 11.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Medium Rye flour	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	73% 0.66mg	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	63% 5.04mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	29.8% 125mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	208% 4.8mg	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	19% 133mg	63.8% 447mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	22% 742mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	52% 28.6μg	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	4.8% 177g	0.59% 21.8g	3700g per day for Men 19-50 years

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

• Boiled and Drained Broccoli has more Vitamin A, 1.3 times more Vitamin B5, 3.2 times more Vitamin B9, more Vitamin C and 23.9 times more Vitamin K than Medium Rye flour.
• While Medium Rye flour contains 4.6 times more Vitamin B1, 3.1 times more Vitamin B3 and 1.3 times more Vitamin B6 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Medium Rye flour have similar amounts of Vitamin B2 and Vitamin E per 7 oz.
• Both Boiled and Drained Broccoli as well as Medium Rye flour have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Broccoli vs Medium Rye flour:

• Boiled and Drained Broccoli has 1.7 times more Calcium, 20.5 times more Sodium and 8.1 times more Water than Medium Rye flour.
• While Medium Rye flour contains 5.4 times more Copper, 3.8 times more Iron, 3 times more Magnesium, 12.4 times more Manganese, 3.4 times more Phosphorus, 1.3 times more Potassium, 9 times more Selenium and 4.8 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Broccoli has 1.2 times more Omega 3, 1.3 times more Sugars and 6.2 times more Fructose than Medium Rye flour.
• While Medium Rye flour contains 10 times more Energy, 3.7 times more Fat, 11.7 times more Omega 6, 10.5 times more Carbohydrate, 3.6 times more Fiber and 4.6 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Medium Rye flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.