Comparing Nutrients in 7 ounces Cooked Chopped Frozen Broccoli VS Whole Triticale Flour

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Whole Triticale Flour	15%	5%	80%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Whole Triticale Flour	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	23% 671kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	1.97% 0.63g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	6.57% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	8.65% 1.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.17% 10.6g	112% 145g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	76.2% 29g	38g per day for Men 19-50 years
Protein	11% 6.15g	46.7% 26g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Whole Triticale Flour	Recommended Dietary Allowance
Vitamin A	11.2% 101μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	35.5% 5.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	86% 4.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	61.5% 0.8mg	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	27.8% 111μg	36.7% 147μg	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	88.4% 79.6mg	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	17.5% 2.6mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	146% 175μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Whole Triticale Flour	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	123% 1.1mg	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	15% 1.2mg	64.2% 5.14mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	72.3% 304mg	420mg per day for Men 19-50 years
Manganese	19.2% 0.44mg	361% 8.3mg	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	14% 97mg	91% 637mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	27% 925mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	NA	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	48% 5.28mg	11mg per day for Men 19-50 years
Water	4.87% 180g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cooked Chopped Frozen Broccoli vs Whole Triticale Flour:

• Boiled Chopped Frozen Broccoli has more Vitamin A, more Vitamin C and 1.5 times more Vitamin E than Whole-grain Triticale Flour.
• While Whole-grain Triticale Flour contains 6.9 times more Vitamin B1, 1.6 times more Vitamin B2, 6.2 times more Vitamin B3, 7.9 times more Vitamin B5, 3.1 times more Vitamin B6 and 1.3 times more Vitamin B9 than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli as well as Whole-grain Triticale Flour have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cooked Chopped Frozen Broccoli vs Whole Triticale Flour:

• Boiled Chopped Frozen Broccoli has 9.1 times more Water than Whole-grain Triticale Flour.
• While Whole-grain Triticale Flour contains 16.4 times more Copper, 4.2 times more Iron, 11.8 times more Magnesium, 18.8 times more Manganese, 6.6 times more Phosphorus, 3.3 times more Potassium and 9.5 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli and Whole-grain Triticale Flour have similar amounts of Calcium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Whole-grain Triticale Flour contains 12.1 times more Energy, 15.1 times more Fat, 1.3 times more Omega 3, 57 times more Omega 6, 13.7 times more Carbohydrate, 4.9 times more Fiber and 4.3 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli as well as Whole-grain Triticale Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.