Comparing Nutrients in 1 kilogram 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%

1 kg ▼

Macro Nutrients

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

11.7%340kcal

Energy

127%3670kcal

340 kcalvs3670 kcal

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

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3.8%3.7g

Fat

14.7%14.3g

3.7 gvs14.3 g

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

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3.56%1.14g

Saturated Fat

10.6%3.4g

1.14 gvs3.4 g

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

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39.4%0.63g

Omega 3

10.6%0.17g

0.63 gvs0.17 g

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

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2.9%0.49g

Omega 6

34.4%5.85g

0.49 gvs5.85 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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51%66.4g

Carbohydrate

595%773g

66.4 gvs773 g

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

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23.4%17g

Sugars

7.45%5.4g

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

17 gvs5.4 g

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

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9.38%6.8g

Fructose

0.41%0.3g

≤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]

6.8 gvs0.3 g

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

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%4.9g

Glucose

%0.3g

4.9 gvs0.3 g

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

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%1g

Sucrose

%2.6g

1 gvs2.6 g

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

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68.4%26g

Fiber

63%24g

26 gvs24 g

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

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50.4%28g

Protein

159%89g

28 gvs89 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

34.4%310μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

310 μgvs0 μg

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

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59%0.71mg

Vitamin B1

162%1.94mg

Thiamine

0.71 mgvs1.94 mg

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

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90%1.17mg

Vitamin B2

55.4%0.72mg

Riboflavin

1.17 mgvs0.72 mg

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

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40%6.4mg

Vitamin B3

75%12mg

Niacin, nicotinic acid, niacinamide

6.4 mgvs12 mg

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

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115%5.73mg

Vitamin B5

37.4%1.87mg

Pantothenic acid

5.73 mgvs1.87 mg

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

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135%1.75mg

Vitamin B6

28.5%0.37mg

Pyridoxine

1.75 mgvs0.37 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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158%630μg

Vitamin B9

77.5%310μg

Folates and Folic Acid

630 μgvs310 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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991%892mg

Vitamin C

0%0mg

Ascorbic acid

892 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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52%7.8mg

Vitamin E

3.33%0.5mg

Tocopherols and Tocotrienols

7.8 mgvs0.5 mg

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

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847%1016μg

Vitamin K

2.5%3μg

Phytomenadione or phylloquinone

1016 μgvs3 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

47%470mg

Calcium

20%200mg

470 mgvs200 mg

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

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54.4%0.49mg

Copper

183%1.65mg

0.49 mgvs1.65 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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91%7.3mg

Iron

158%12.6mg

7.3 mgvs12.6 mg

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

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50%210mg

Magnesium

47.6%200mg

210 mgvs200 mg

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

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91%2.1mg

Manganese

273%6.3mg

2.1 mgvs6.3 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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94%660mg

Phosphorus

121%850mg

660 mgvs850 mg

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

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93%3160mg

Potassium

38.5%1310mg

3160 mgvs1310 mg

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

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45.5%25μg

Selenium

207%114μg

25 μgvs114 μg

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

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22%330mg

Sodium

1.33%20mg

330 mgvs20 mg

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

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37.3%4.1mg

Zinc

85.5%9.4mg

4.1 mgvs9.4 mg

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

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24%893g

Water

3.2%119g

893 gvs119 g

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

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Lets compare vitamin content per 1 kilogram 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 1 kg.

Comparing minerals per 1 kilogram 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 1 kg.

Comparison of macro-nutrients per 1 kilogram:

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 1 kg.
Both Raw Broccoli as well as Unenriched Bleached 9% Protein White (industrial) Wheat Flour have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

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

Compare Foods

Comparing Nutrients in 1 kilogram BroccoliVS Unenriched Bleached 9% Protein White (industrial) Wheat Flour

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 kg: