Comparing Nutrients in 100 grams 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	11.8% 342kcal	0.9% 26kcal	2900kcal per day for Men 19-50 years
Fat	1.76% 1.7g	0.3% 0.29g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	2.2% 0.035g	6.56% 0.11g	1.6g per day for Men 19-50 years
Omega 6	4.2% 0.72g	0.18% 0.031g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58.4% 76g	3.68% 4.8g	130g per day for Men 19-50 years
Sugars	0.57% 0.41g	1.86% 1.35g	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	1.14% 0.83g	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	% 0.75g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	32% 12g	7.9% 3g	38g per day for Men 19-50 years
Protein	20% 11.3g	5% 2.8g	56g per day for Men 19-50 years

Vitamins

	Hard white Wheat	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.78% 52μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.3% 0.39mg	4.4% 0.053mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.3% 0.11mg	7.4% 0.096mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.4% 4.4mg	2.94% 0.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	5.6% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.3% 0.37mg	10% 0.13mg	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	9.5% 38μg	16.8% 67μg	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	62.7% 56.4mg	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	6.73% 1mg	8.13% 1.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.9μg	67.6% 81μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hard white Wheat	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	3.2% 32mg	5.6% 56mg	1000mg per day for Men 19-50 years
Copper	40.3% 0.36mg	4.22% 0.038mg	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	57% 4.56mg	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	22% 93mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	166% 3.82mg	12.8% 0.29mg	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	50.7% 355mg	7.14% 50mg	700mg per day for Men 19-50 years
Potassium	12.7% 432mg	6.24% 212mg	3400mg per day for Men 19-50 years
Selenium	NA	5.1% 2.8μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	30.3% 3.33mg	4.36% 0.48mg	11mg per day for Men 19-50 years
Water	0.26% 9.57g	2.47% 91g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams 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 100 g.
• Both Hard white Wheat as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams 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 100 grams:

• 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 100 g.