Comparing Nutrients in 100 grams Dark Rye Flour VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Dark Rye Flour	18%	6%	76%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Dark Rye Flour	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	11.2% 325kcal	1% 29kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	9.2% 0.15g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	5.3% 0.9g	0.22% 0.037g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.8% 68.6g	4.1% 5.35g	130g per day for Men 19-50 years
Sugars	3.2% 2.3g	2.03% 1.47g	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	0.32% 0.23g	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	% 0.22g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	62.6% 24g	7.9% 3g	38g per day for Men 19-50 years
Protein	28.4% 16g	5.46% 3.06g	56g per day for Men 19-50 years

Vitamins

	Dark Rye Flour	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	6.33% 57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.3% 0.32mg	6% 0.072mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.3% 0.25mg	8.77% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.7% 4.27mg	2.9% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	4.84% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	13.5% 0.18mg	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	8.25% 33μg	23.5% 94μg	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	76% 68.3mg	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	18% 2.73mg	9% 1.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.9% 5.9μg	84.5% 101μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Rye Flour	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	3.7% 37mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	62.2% 0.56mg	4% 0.036mg	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	62% 4.97mg	9% 0.72mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	3.8% 16mg	420mg per day for Men 19-50 years
Manganese	264% 6.06mg	11% 0.26mg	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	71.3% 499mg	8.43% 59mg	700mg per day for Men 19-50 years
Potassium	21% 717mg	7.35% 250mg	3400mg per day for Men 19-50 years
Selenium	32.7% 18μg	3.45% 1.9μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	46% 5.04mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	0.29% 10.8g	2.45% 91g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Dark Rye Flour vs Frozen Broccoli Spears:

• Dark Rye Flour has 4.4 times more Vitamin B1, 2.2 times more Vitamin B2, 9.2 times more Vitamin B3, 6 times more Vitamin B5, 2.5 times more Vitamin B6 and 2 times more Vitamin E than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 57 times more Vitamin A, 2.8 times more Vitamin B9, more Vitamin C and 17.2 times more Vitamin K than Dark Rye Flour.
• Both Dark Rye Flour as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Dark Rye Flour vs Frozen Broccoli Spears:

• Dark Rye Flour has 15.6 times more Copper, 6.9 times more Iron, 10 times more Magnesium, 23.7 times more Manganese, 8.5 times more Phosphorus, 2.9 times more Potassium, 9.5 times more Selenium and 14.8 times more Zinc than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 8.5 times more Sodium and 8.4 times more Water than Dark Rye Flour.
• Both Dark Rye Flour and Frozen Broccoli Spears have similar amounts of Calcium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dark Rye Flour has 11.2 times more Energy, 6.5 times more Fat, 24.3 times more Omega 6, 12.8 times more Carbohydrate, 1.6 times more Sugars, 7.9 times more Fiber and 5.2 times more Protein than Frozen Broccoli Spears.
• Both Dark Rye Flour and Frozen Broccoli Spears have similar amounts of Omega 3 per 100 g.
• Both Dark Rye Flour as well as Frozen Broccoli Spears have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.