Comparing Nutrients in 7 ounces Broccoli VS Medium Rye flour

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Medium Rye flour	12%	4%	84%

Macro Nutrients

	Broccoli	Medium Rye flour	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	24% 693kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	7% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	115% 150g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	3% 2.2g	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	1.86% 1.35g	0.33% 0.24g	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	% 0.12g	g per day for Men 19-50 years
Sucrose	% 0.2g	% 1.8g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	61.6% 23.4g	38g per day for Men 19-50 years
Protein	10% 5.6g	38.6% 21.6g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Medium Rye flour	Recommended Dietary Allowance
Vitamin A	6.84% 61.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	47.5% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.93% 1.27mg	21.4% 3.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.14mg	19.5% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	41% 0.53mg	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	31.3% 125μg	17% 67.5μg	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	197% 177mg	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	10.3% 1.55mg	19% 2.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 202μg	9.76% 11.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Medium Rye flour	Recommended Dietary Allowance
Calcium	9.33% 93mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	11% 0.097mg	73% 0.66mg	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% 1.45mg	63% 5.04mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	29.8% 125mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	208% 4.8mg	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	18.7% 131mg	63.8% 447mg	700mg per day for Men 19-50 years
Potassium	18.4% 627mg	22% 742mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	52% 28.6μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	4.8% 177g	0.59% 21.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Broccoli vs Medium Rye flour:

• Raw Broccoli has more Vitamin A, 1.9 times more Vitamin B9, more Vitamin C and 17.2 times more Vitamin K than Medium Rye flour.
• While Medium Rye flour contains 4 times more Vitamin B1, 2.7 times more Vitamin B3, 1.5 times more Vitamin B6 and 1.8 times more Vitamin E than Raw Broccoli.
• Both Raw Broccoli and Medium Rye flour have similar amounts of Vitamin B2 and Vitamin B5 per 7 oz.
• Both Raw Broccoli as well as Medium Rye flour have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Broccoli vs Medium Rye flour:

• Raw Broccoli has 2 times more Calcium, 16.5 times more Sodium and 8.1 times more Water than Medium Rye flour.
• While Medium Rye flour contains 6.8 times more Copper, 3.5 times more Iron, 3 times more Magnesium, 11.5 times more Manganese, 3.4 times more Phosphorus, 5.8 times more Selenium and 5.3 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Medium Rye flour have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Broccoli has 1.5 times more Sugars than Medium Rye flour.
• While Medium Rye flour contains 10.3 times more Energy, 4.1 times more Fat, 1.6 times more Omega 3, 12.2 times more Omega 6, 11.4 times more Carbohydrate, 4.5 times more Fiber and 3.9 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Medium Rye flour have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.