Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Enriched white Wheat flour for bread

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Enriched white Wheat flour for bread	14%	4%	82%

Macro Nutrients

	Frozen Chopped Broccoli	Enriched white Wheat flour for bread	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	24.7% 716kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	3.4% 3.3g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	5.33% 0.085g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	8% 1.36g	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	111% 144g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	0.85% 0.62g	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	12.5% 4.76g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	42.5% 23.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Enriched white Wheat flour for bread	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	134% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	78% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	94% 15mg	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	5.65% 0.073mg	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	91% 363μg	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	5.3% 0.79mg	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 white Wheat flour for bread	Recommended Dietary Allowance
Calcium	11% 111mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	40% 0.36mg	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	109% 8.75mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	68.3% 1.57mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	161% 72.6μg	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	27.5% 192mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	5.84% 198mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	143% 78.8μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	15.3% 1.7mg	11mg per day for Men 19-50 years
Water	4.9% 181g	0.72% 26.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Enriched white Wheat flour for bread per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Chopped Broccoli versus 7 oz of Enriched white Wheat flour for bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs Enriched white Wheat flour for bread:

• 7 ounces of Frozen Chopped Broccoli have more Vitamin A, 3.5 times more Vitamin B6, more Vitamin C, 3.1 times more Vitamin E and 270.3 times more Vitamin K than Enriched white Wheat flour for bread.
• While 7 oz of Enriched white Wheat flour for bread contain 15.3 times more Vitamin B1, 5.3 times more Vitamin B2, 16.1 times more Vitamin B3, 1.6 times more Vitamin B5 and 2.7 times more Vitamin B9 than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Enriched white Wheat flour for bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Enriched white Wheat flour for bread have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Enriched white Wheat flour for bread:

• 7 ounces of Frozen Chopped Broccoli have 3.7 times more Calcium, 2.1 times more Potassium and 6.8 times more Water than Enriched white Wheat flour for bread.
• While 7 oz of Enriched white Wheat flour for bread contain 4.8 times more Copper, 5.4 times more Iron, 1.4 times more Magnesium, 2.7 times more Manganese, 1.9 times more Phosphorus, 14.2 times more Selenium and 1.8 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Enriched white Wheat flour for bread lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 2.4 times more Omega 3 and 1.3 times more Fiber than Enriched white Wheat flour for bread.
• While 7 oz of Enriched white Wheat flour for bread contain 13.9 times more Energy, 22.1 times more Omega 6, 15.2 times more Carbohydrate and 4.3 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6