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

Macros Ratio

	Protein	Fat	Carbs
Unenriched Bleached 10% Protein White (industrial) Wheat Flour	11%	4%	85%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Unenriched Bleached 10% Protein White (industrial) Wheat Flour	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	25% 726kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	3.03% 2.94g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	1.87% 0.6g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	9.67% 1.64g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	116% 151g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	1.34% 0.97g	3.7% 2.68g	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	0.082% 0.06g	2.27% 1.65g	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	% 0.06g	% 1.5g	g per day for Men 19-50 years
Sucrose	% 0.4g	NA	g per day for Men 19-50 years
Fiber	12.5% 4.76g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	34.4% 19.3g	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	Unenriched Bleached 10% Protein White (industrial) Wheat Flour	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32% 0.38mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.38mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.84% 0.49mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.65% 0.073mg	20% 0.26mg	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	15.4% 61.5μg	33.2% 133μg	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	124% 112mg	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	0.66% 0.099mg	16% 2.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Unenriched Bleached 10% Protein White (industrial) Wheat Flour	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	41.5% 0.37mg	8.38% 0.075mg	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	31.3% 2.5mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	70.6% 1.62mg	25.4% 0.58mg	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	30.3% 212mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	8.7% 296mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	52.7% 29μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	18.4% 2.02mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	0.64% 24g	4.9% 181g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Unenriched Bleached 10% Protein White (industrial) Wheat Flour have 3.7 times more Vitamin B1 and 2.5 times more Vitamin B3 than Frozen Chopped Broccoli.
• While 7 oz of Frozen Chopped Broccoli, Unprepared contain more Vitamin A, 1.3 times more Vitamin B2, 3.5 times more Vitamin B6, 2.2 times more Vitamin B9, more Vitamin C, 24.4 times more Vitamin E and 270.3 times more Vitamin K than Unenriched Bleached 10% Protein White (industrial) Wheat Flour.
• Both Unenriched Bleached 10% Protein White (industrial) Wheat Flour and Frozen Chopped Broccoli 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 Unenriched Bleached 10% Protein White (industrial) Wheat Flour as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Unenriched Bleached 10% Protein White (industrial) Wheat Flour have 4.9 times more Copper, 1.6 times more Iron, 1.4 times more Magnesium, 2.8 times more Manganese, 2.1 times more Phosphorus, 5.2 times more Selenium and 2.1 times more Zinc than Frozen Chopped Broccoli.
• While 7 oz of Frozen Chopped Broccoli, Unprepared contain 2.8 times more Calcium, 1.4 times more Potassium and 7.6 times more Water than Unenriched Bleached 10% Protein White (industrial) Wheat Flour.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Unenriched Bleached 10% Protein White (industrial) Wheat Flour have 14.1 times more Energy, 26.7 times more Omega 6, 15.9 times more Carbohydrate and 3.5 times more Protein than Frozen Chopped Broccoli.
• While 7 oz of Frozen Chopped Broccoli, Unprepared contain 6.2 times more Omega 3 and 1.3 times more Fiber than Unenriched Bleached 10% Protein White (industrial) Wheat Flour.
• 7 ounces of Unenriched Bleached 10% Protein White (industrial) Wheat Flour provide inadequate amounts of Omega 3
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6