Comparing Nutrients in 7 ounces Hard white Wheat VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Hard white Wheat	12%	4%	84%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Hard white Wheat	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	23.4% 679kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.55g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	4.34% 0.069g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	8.35% 1.4g	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	1.12% 0.81g	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	NA	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	NA	% 1.5g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	63.7% 24.2g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	40% 22.4g	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	Hard white Wheat	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	64% 0.77mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.5% 0.21mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.3% 8.7mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	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	19% 75.4μg	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	13.4% 2mg	16% 2.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hard white Wheat	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	80% 0.72mg	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	113% 9.05mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	44% 185mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	330% 7.6mg	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	101% 704mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	25.2% 857mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	NA	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	60% 6.6mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	0.51% 19g	4.9% 181g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Hard white Wheat vs Frozen Chopped Broccoli:

• Hard white Wheat has 7.3 times more Vitamin B1, 9.3 times more Vitamin B3, 3.4 times more Vitamin B5 and 2.8 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 1.8 times more Vitamin B9, more Vitamin C and 42.7 times more Vitamin K than Hard white Wheat.
• Both Hard white Wheat and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B2 and Vitamin E per 7 oz.
• Both Hard white Wheat as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Hard white Wheat vs Frozen Chopped Broccoli:

• Hard white Wheat has 9.6 times more Copper, 5.6 times more Iron, 5.2 times more Magnesium, 13 times more Manganese, 7.1 times more Phosphorus, 2 times more Potassium and 6.9 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.8 times more Calcium, 12 times more Sodium and 9.6 times more Water than Hard white Wheat.

Comparison of macro-nutrients per 7 ounces:

• Hard white Wheat has 13.2 times more Energy, 5.9 times more Fat, 23.1 times more Omega 6, 15.9 times more Carbohydrate, 4.1 times more Fiber and 4 times more Protein than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 3 times more Omega 3 and 3.3 times more Sugars than Hard white Wheat.
• Both Hard white Wheat as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.