Comparing Nutrients in 7 ounces Soft White Wheat VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Soft White Wheat	12%	5%	83%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Soft White Wheat	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	23.3% 675kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	4.07% 3.95g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	9.34% 1.6g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	115% 150g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	1.12% 0.81g	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	66.3% 25.2g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	38% 21.2g	11% 6.15g	56g per day for Men 19-50 years

Vitamins

	Soft White Wheat	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	11.2% 101μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59% 9.46mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.7% 1.7mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.7% 0.75mg	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	20.3% 81.4μg	27.8% 111μg	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	88.4% 79.6mg	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	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	146% 175μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soft White Wheat	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	7.5% 0.067mg	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	133% 10.7mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	42.5% 179mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	294% 6.76mg	19.2% 0.44mg	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	114% 798mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	25.4% 863mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	NA	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	62.4% 6.87mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	0.56% 20.7g	4.87% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Soft White Wheat VS Cooked Chopped Frozen Broccoli per 7 oz

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

Lets compare vitamin content per 7 ounces of Soft White Wheat vs Cooked Chopped Frozen Broccoli:

• 7 ounces of Soft White Wheat have 7.5 times more Vitamin B1, 1.3 times more Vitamin B2, 10.4 times more Vitamin B3, 3.1 times more Vitamin B5 and 2.9 times more Vitamin B6 than Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain more Vitamin A, 1.4 times more Vitamin B9, more Vitamin C, 1.3 times more Vitamin E and 46.4 times more Vitamin K than Soft White Wheat.
• 7 ounces of Soft White Wheat have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Soft White Wheat as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Soft White Wheat vs Cooked Chopped Frozen Broccoli:

• 7 ounces of Soft White Wheat have 12.5 times more Copper, 8.8 times more Iron, 6.9 times more Magnesium, 15.3 times more Manganese, 8.2 times more Phosphorus, 3.1 times more Potassium and 12.4 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain 8.7 times more Water than Soft White Wheat.
• Both Soft White Wheat and Cooked Chopped Frozen Broccoli contain similar levels of Calcium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Soft White Wheat have 12.1 times more Energy, 16.6 times more Fat, 61.5 times more Omega 6, 14.1 times more Carbohydrate, 4.2 times more Fiber and 3.4 times more Protein than Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain 3.6 times more Sugars than Soft White Wheat.
• Both Soft White Wheat and Cooked Chopped Frozen Broccoli offer comparable quantities of Omega 3 per seven ounces.
• 7 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6