Comparing Nutrients in 7 ounces Durum Wheat VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Durum Wheat	15%	6%	79%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Durum Wheat	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	23% 673kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	5.05% 4.9g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	11% 1.85g	0.43% 0.073g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	109% 141g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	NA	4.02% 2.9g	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	NA	15.7% 5.95g	38g per day for Men 19-50 years
Protein	48.5% 27g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Durum Wheat	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69.3% 0.83mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83.6% 13.4mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37% 1.86mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64% 0.83mg	26.7% 0.35mg	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	21.3% 85.3μg	46.6% 187μg	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	0% 0mg	151% 136mg	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	NA	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Durum Wheat	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	7.94% 0.071mg	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	87.3% 7mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	68% 286mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	260% 5.98mg	22% 0.51mg	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	144% 1008mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	25% 855mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	323% 177μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	75% 8.26mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.59% 21.7g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Durum Wheat VS Frozen Broccoli Spears per 7 oz

Compare the macro and micronutrient content in 7 oz of Durum Wheat versus 7 oz of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Durum Wheat vs Frozen Broccoli Spears:

• 7 ounces of Durum Wheat have 5.8 times more Vitamin B1, 14.6 times more Vitamin B3, 3.9 times more Vitamin B5 and 2.4 times more Vitamin B6 than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain more Vitamin A, 2.2 times more Vitamin B9 and more Vitamin C than Durum Wheat.
• Both Durum Wheat and Frozen Broccoli Spears provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Durum Wheat have insufficient amounts of Vitamin A and Vitamin C
• Both Durum Wheat as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Durum Wheat vs Frozen Broccoli Spears:

• 7 ounces of Durum Wheat have 15.4 times more Copper, 4.9 times more Iron, 9 times more Magnesium, 11.8 times more Manganese, 8.6 times more Phosphorus, 1.7 times more Potassium, 47.1 times more Selenium and 12.2 times more Zinc than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 8.3 times more Water than Durum Wheat.
• Both Durum Wheat and Frozen Broccoli Spears contain similar levels of Calcium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Durum Wheat have 11.7 times more Energy, 7.3 times more Fat, 25.1 times more Omega 6, 13.3 times more Carbohydrate and 4.5 times more Protein than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 2.6 times more Omega 3 than Durum Wheat.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6