Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Enriched Self-rising All-purpose White Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Enriched Self-rising All-purpose White Wheat Flour	11%	3%	86%

Macro Nutrients

	Frozen Chopped Broccoli	Enriched Self-rising All-purpose White Wheat Flour	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	24.2% 703kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	2% 1.92g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	4.53% 0.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	113% 147g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	0.6% 0.44g	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	2.27% 1.65g	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	% 1.5g	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	14% 5.36g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Enriched Self-rising All-purpose White Wheat Flour	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	111% 1.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	63% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	72.3% 11.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	7.63% 0.099mg	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	33.2% 133μg	97% 389μg	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	124% 112mg	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	16% 2.42mg	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Enriched Self-rising All-purpose White Wheat Flour	Recommended Dietary Allowance
Calcium	11% 111mg	67% 671mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	24.7% 0.22mg	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	20% 1.6mg	116% 9.27mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	86.3% 2mg	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% 99mg	169% 1181mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	7.24% 246mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	124% 68.3μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	158% 2367mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	4.9% 181g	0.57% 21g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Enriched Self-rising All-purpose White Wheat Flour per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Chopped Broccoli versus 7 oz of Enriched Self-rising All-purpose White Wheat Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs Enriched Self-rising All-purpose White Wheat Flour:

• 7 ounces of Frozen Chopped Broccoli have more Vitamin A, 2.6 times more Vitamin B6, more Vitamin C, 24.4 times more Vitamin E and 270.3 times more Vitamin K than Enriched Self-rising All-purpose White Wheat Flour.
• While 7 oz of Enriched Self-rising All-purpose White Wheat Flour contain 12.7 times more Vitamin B1, 4.3 times more Vitamin B2, 12.4 times more Vitamin B3, 1.6 times more Vitamin B5 and 2.9 times more Vitamin B9 than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Enriched Self-rising All-purpose White Wheat Flour have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Enriched Self-rising All-purpose White Wheat Flour have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Enriched Self-rising All-purpose White Wheat Flour:

• 7 ounces of Frozen Chopped Broccoli have 1.7 times more Potassium and 8.6 times more Water than Enriched Self-rising All-purpose White Wheat Flour.
• While 7 oz of Enriched Self-rising All-purpose White Wheat Flour contain 6 times more Calcium, 2.9 times more Copper, 5.8 times more Iron, 3.4 times more Manganese, 11.9 times more Phosphorus, 12.3 times more Selenium, 49.7 times more Sodium and 1.3 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Enriched Self-rising All-purpose White Wheat Flour contain similar levels of Magnesium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 4.8 times more Omega 3 than Enriched Self-rising All-purpose White Wheat Flour.
• While 7 oz of Enriched Self-rising All-purpose White Wheat Flour contain 13.6 times more Energy, 12.5 times more Omega 6, 15.5 times more Carbohydrate and 3.5 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Enriched Self-rising All-purpose White Wheat Flour offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6
• 7 ounces of Enriched Self-rising All-purpose White Wheat Flour provide inadequate amounts of Omega 3