Comparing Nutrients in 14 ounces BroccoliVS Unenriched Bleached 9% Protein White (industrial) Wheat Flour

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Unenriched Bleached 9% Protein White (industrial) Wheat Flour

10%

86%

14 oz ▼

Macro Nutrients

Broccolivs Unenriched Bleached 9% Protein White (industrial) Wheat Flour

4.65%135kcal

Energy

50.2%1457kcal

135 kcalvs1457 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.5%1.47g

Fat

5.85%5.68g

1.47 gvs5.68 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.4%0.45g

Saturated Fat

4.2%1.35g

0.45 gvs1.35 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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15.6%0.25g

Omega 3

4.2%0.067g

0.25 gvs0.067 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.14%0.19g

Omega 6

13.7%2.32g

0.19 gvs2.32 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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20.3%26.4g

Carbohydrate

236%307g

26.4 gvs307 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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9.3%6.75g

Sugars

2.96%2.14g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

6.75 gvs2.14 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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3.72%2.7g

Fructose

0.16%0.12g

≤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]

2.7 gvs0.12 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%1.94g

Glucose

%0.12g

1.94 gvs0.12 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.4g

Sucrose

%1.03g

0.4 gvs1.03 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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27%10.3g

Fiber

25%9.53g

10.3 gvs9.53 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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20%11g

Protein

63%35.3g

11 gvs35.3 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Broccolivs Unenriched Bleached 9% Protein White (industrial) Wheat Flour

13.7%123μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

123 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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23.5%0.28mg

Vitamin B1

64%0.77mg

Thiamine

0.28 mgvs0.77 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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35.7%0.46mg

Vitamin B2

22%0.29mg

Riboflavin

0.46 mgvs0.29 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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16%2.54mg

Vitamin B3

29.7%4.75mg

Niacin, nicotinic acid, niacinamide

2.54 mgvs4.75 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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45.5%2.27mg

Vitamin B5

15%0.74mg

Pantothenic acid

2.27 mgvs0.74 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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53.4%0.69mg

Vitamin B6

11.3%0.15mg

Pyridoxine

0.69 mgvs0.15 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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62.5%250μg

Vitamin B9

30.8%123μg

Folates and Folic Acid

250 μgvs123 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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393%354mg

Vitamin C

0%0mg

Ascorbic acid

354 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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20.6%3.1mg

Vitamin E

1.32%0.2mg

Tocopherols and Tocotrienols

3.1 mgvs0.2 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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336%403μg

Vitamin K

0.99%1.2μg

Phytomenadione or phylloquinone

403 μgvs1.2 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Broccolivs Unenriched Bleached 9% Protein White (industrial) Wheat Flour

18.7%187mg

Calcium

7.94%79.4mg

187 mgvs79.4 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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21.6%0.19mg

Copper

72.8%0.65mg

0.19 mgvs0.65 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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36.2%2.9mg

Iron

62.5%5mg

2.9 mgvs5 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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20%83.3mg

Magnesium

19%79.4mg

83.3 mgvs79.4 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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36.2%0.83mg

Manganese

108%2.5mg

0.83 mgvs2.5 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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37.4%262mg

Phosphorus

48%337mg

262 mgvs337 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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37%1254mg

Potassium

15.3%520mg

1254 mgvs520 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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18%9.92μg

Selenium

82.3%45.2μg

9.92 μgvs45.2 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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8.73%131mg

Sodium

0.53%7.94mg

131 mgvs7.94 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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14.8%1.63mg

Zinc

34%3.73mg

1.63 mgvs3.73 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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9.58%354g

Water

1.27%47g

354 gvs47 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Broccoli vs Unenriched Bleached 9% Protein White (industrial) Wheat Flour:

Raw Broccoli has more Vitamin A, 1.6 times more Vitamin B2, 3.1 times more Vitamin B5, 4.7 times more Vitamin B6, 2 times more Vitamin B9, more Vitamin C, 15.6 times more Vitamin E and 338.7 times more Vitamin K than Unenriched Bleached 9% Protein White (industrial) Wheat Flour.
While Unenriched Bleached 9% Protein White (industrial) Wheat Flour contains 2.7 times more Vitamin B1 and 1.9 times more Vitamin B3 than Raw Broccoli.
Both Raw Broccoli as well as Unenriched Bleached 9% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Broccoli vs Unenriched Bleached 9% Protein White (industrial) Wheat Flour:

Raw Broccoli has 2.4 times more Calcium, 2.4 times more Potassium, 16.5 times more Sodium and 7.5 times more Water than Unenriched Bleached 9% Protein White (industrial) Wheat Flour.
While Unenriched Bleached 9% Protein White (industrial) Wheat Flour contains 3.4 times more Copper, 1.7 times more Iron, 3 times more Manganese, 1.3 times more Phosphorus, 4.6 times more Selenium and 2.3 times more Zinc than Raw Broccoli.
Both Raw Broccoli and Unenriched Bleached 9% Protein White (industrial) Wheat Flour have similar amounts of Magnesium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Raw Broccoli has 3.7 times more Omega 3 and 3.1 times more Sugars than Unenriched Bleached 9% Protein White (industrial) Wheat Flour.
While Unenriched Bleached 9% Protein White (industrial) Wheat Flour contains 10.8 times more Energy, 3.9 times more Fat, 3 times more Saturated Fat, 11.9 times more Omega 6, 11.6 times more Carbohydrate and 3.2 times more Protein than Raw Broccoli.
Both Raw Broccoli and Unenriched Bleached 9% Protein White (industrial) Wheat Flour have similar amounts of Fiber per 14 oz.
Both Raw Broccoli as well as Unenriched Bleached 9% Protein White (industrial) Wheat Flour have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

BroccoliVS Boiled BroccoliUnenriched Bleached 9% Protein White (industrial) Wheat FlourVS Boiled BroccoliBroccoliVS Enriched Bleached 10% Protein White (industrial) Wheat FlourUnenriched Bleached 9% Protein White (industrial) Wheat FlourVS Enriched Bleached 10% Protein White (industrial) Wheat Flour

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Comparing Nutrients in 14 ounces BroccoliVS Unenriched Bleached 9% Protein White (industrial) Wheat Flour

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 14 oz: