Comparing Nutrients in 100 grams Broccoli VS Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Wheat Flour	12%	2%	86%

Macro Nutrients

	Broccoli	Wheat Flour	Recommended Dietary Allowance
Energy	1.17% 34kcal	12.6% 364kcal	2900kcal per day for Men 19-50 years
Fat	0.38% 0.37g	1% 0.98g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.11g	0.48% 0.16g	32g per day for Men 19-50 years
Omega 3	3.94% 0.063g	1.38% 0.022g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	2.3% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.1% 6.64g	58.7% 76.3g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	0.37% 0.27g	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	0.94% 0.68g	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	% 0.49g	NA	g per day for Men 19-50 years
Sucrose	% 0.1g	NA	g per day for Men 19-50 years
Fiber	6.84% 2.6g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	5.04% 2.82g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Wheat Flour	Recommended Dietary Allowance
Vitamin A	3.44% 31μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9% 0.12mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	7.8% 1.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.57mg	8.76% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.18mg	3.4% 0.044mg	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	15.8% 63μg	6.5% 26μg	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	99% 89.2mg	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	5.2% 0.78mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84.7% 102μg	0.25% 0.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Wheat Flour	Recommended Dietary Allowance
Calcium	4.7% 47mg	1.5% 15mg	1000mg per day for Men 19-50 years
Copper	5.44% 0.049mg	16% 0.14mg	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	9.13% 0.73mg	14.6% 1.17mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	5.24% 22mg	420mg per day for Men 19-50 years
Manganese	9.13% 0.21mg	29.7% 0.68mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	95% 42.6μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	9.43% 66mg	15.4% 108mg	700mg per day for Men 19-50 years
Potassium	9.3% 316mg	3.15% 107mg	3400mg per day for Men 19-50 years
Selenium	4.55% 2.5μg	61.6% 34μg	55μg per day for Men 19-50 years
Sodium	2.2% 33mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	3.73% 0.41mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Broccoli vs Wheat Flour:

• Raw Broccoli has more Vitamin A, 2.9 times more Vitamin B2, 1.3 times more Vitamin B5, 4 times more Vitamin B6, 2.4 times more Vitamin B9, more Vitamin C, 13 times more Vitamin E and 338.7 times more Vitamin K than Unenriched All-purpose White Wheat Flour.
• While Unenriched All-purpose White Wheat Flour contains 1.7 times more Vitamin B1 and 2 times more Vitamin B3 than Raw Broccoli.
• Both Raw Broccoli as well as Unenriched All-purpose White Wheat Flour have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Broccoli vs Wheat Flour:

• Raw Broccoli has 3.1 times more Calcium, 3 times more Potassium, 16.5 times more Sodium and 7.5 times more Water than Unenriched All-purpose White Wheat Flour.
• While Unenriched All-purpose White Wheat Flour contains 2.9 times more Copper, 1.6 times more Iron, 3.2 times more Manganese, 1.6 times more Phosphorus, 13.6 times more Selenium and 1.7 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Unenriched All-purpose White Wheat Flour have similar amounts of Magnesium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Broccoli has 2.9 times more Omega 3 and 6.3 times more Sugars than Unenriched All-purpose White Wheat Flour.
• While Unenriched All-purpose White Wheat Flour contains 10.7 times more Energy, 2.6 times more Fat, 8 times more Omega 6, 11.5 times more Carbohydrate and 3.7 times more Protein than Raw Broccoli.
• Both Raw Broccoli and Unenriched All-purpose White Wheat Flour have similar amounts of Fiber per 100 g.
• Both Raw Broccoli as well as Unenriched All-purpose White Wheat Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.