Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Unenriched Bleached 10% Protein White (industrial) Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Unenriched Bleached 10% Protein White (industrial) Wheat Flour	11%	4%	85%

Macro Nutrients

	Frozen Broccoli Spears	Unenriched Bleached 10% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Energy	2% 57.5kcal	25% 726kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	3.03% 2.94g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	1.87% 0.6g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	9.67% 1.64g	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	116% 151g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	1.34% 0.97g	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	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	NA	% 0.06g	g per day for Men 19-50 years
Sucrose	NA	% 0.4g	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	11% 6.07g	34.4% 19.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Unenriched Bleached 10% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	15% 2.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	9.84% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	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	46.6% 187μg	15.4% 61.5μg	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	151% 136mg	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	18% 2.68mg	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Unenriched Bleached 10% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	41.5% 0.37mg	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	18% 1.43mg	31.3% 2.5mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	70.6% 1.62mg	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	16.7% 117mg	30.3% 212mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	8.7% 296mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	52.7% 29μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	18.4% 2.02mg	11mg per day for Men 19-50 years
Water	4.86% 180g	0.64% 24g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Unenriched Bleached 10% Protein White (industrial) Wheat Flour per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Broccoli Spears versus 7 oz of Unenriched Bleached 10% Protein White (industrial) Wheat Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Broccoli Spears vs Unenriched Bleached 10% Protein White (industrial) Wheat Flour:

• 7 ounces of Frozen Broccoli Spears have more Vitamin A, 1.6 times more Vitamin B2, 4.7 times more Vitamin B6, 3 times more Vitamin B9, more Vitamin C, 27 times more Vitamin E and 338 times more Vitamin K than Unenriched Bleached 10% Protein White (industrial) Wheat Flour.
• While 7 oz of Unenriched Bleached 10% Protein White (industrial) Wheat Flour contain 2.7 times more Vitamin B1 and 2.6 times more Vitamin B3 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Unenriched Bleached 10% Protein White (industrial) Wheat Flour provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Unenriched Bleached 10% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Frozen Broccoli Spears as well as Unenriched Bleached 10% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Broccoli Spears vs Unenriched Bleached 10% Protein White (industrial) Wheat Flour:

• 7 ounces of Frozen Broccoli Spears have 2.1 times more Calcium, 1.7 times more Potassium and 7.5 times more Water than Unenriched Bleached 10% Protein White (industrial) Wheat Flour.
• While 7 oz of Unenriched Bleached 10% Protein White (industrial) Wheat Flour contain 5.2 times more Copper, 1.8 times more Iron, 1.6 times more Magnesium, 3.2 times more Manganese, 1.8 times more Phosphorus, 7.7 times more Selenium and 3 times more Zinc than Frozen Broccoli Spears.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 7.4 times more Omega 3, 3 times more Sugars and 1.3 times more Fiber than Unenriched Bleached 10% Protein White (industrial) Wheat Flour.
• While 7 oz of Unenriched Bleached 10% Protein White (industrial) Wheat Flour contain 12.6 times more Energy, 22.4 times more Omega 6, 14.2 times more Carbohydrate and 3.2 times more Protein than Frozen Broccoli Spears.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6
• 7 ounces of Unenriched Bleached 10% Protein White (industrial) Wheat Flour provide inadequate amounts of Omega 3