Comparing Nutrients in 7 ounces Boiled Broccoli VS Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour	13%	4%	83%

Macro Nutrients

	Boiled Broccoli	Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	25% 720kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	2.97% 2.88g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	1.66% 0.53g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	8.56% 1.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	11% 14.2g	113% 146g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	3.07% 2.22g	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	0.082% 0.06g	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	% 0.06g	g per day for Men 19-50 years
Sucrose	% 0.16g	% 0.3g	g per day for Men 19-50 years
Fiber	17.2% 6.55g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	40.8% 23g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Enriched Unbleached 11.5% Protein White (industrial) Wheat 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	122% 1.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	68% 0.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.86% 1.1mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	4.9% 0.064mg	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	84.3% 337μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	5.03% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	233% 280μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	35.5% 0.32mg	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	126% 10mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	58.6% 1.35mg	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	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	8.05% 274mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	99% 54.6μg	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	15% 1.67mg	11mg per day for Men 19-50 years
Water	4.8% 177g	0.68% 25g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Broccoli versus 7 oz of Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Broccoli vs Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour:

• 7 ounces of Boiled Broccoli have more Vitamin A, 1.5 times more Vitamin B5, 6.3 times more Vitamin B6, more Vitamin C, 3.8 times more Vitamin E and 470.3 times more Vitamin K than Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour.
• While 7 oz of Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour contain 11.7 times more Vitamin B1, 3.6 times more Vitamin B2, 10.8 times more Vitamin B3 and 1.6 times more Vitamin B9 than Boiled and Drained Broccoli.
• 7 ounces of Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Boiled and Drained Broccoli as well as Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Broccoli vs Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour:

• 7 ounces of Boiled Broccoli have 2 times more Calcium, 2.1 times more Potassium, 20.5 times more Sodium and 7 times more Water than Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour.
• While 7 oz of Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour contain 2.6 times more Copper, 7.6 times more Iron, 1.4 times more Magnesium, 3.5 times more Manganese, 1.7 times more Phosphorus, 17.2 times more Selenium and 1.9 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Broccoli have 7 times more Omega 3 and 1.4 times more Fiber than Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour.
• While 7 oz of Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour contain 10.4 times more Energy, 14.4 times more Omega 6, 10.3 times more Carbohydrate and 4.8 times more Protein than Boiled and Drained Broccoli.
• 7 ounces of Boiled Broccoli provide inadequate amounts of Energy and Omega 6
• 7 ounces of Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour provide inadequate amounts of Omega 3