Comparing Nutrients in 1 pound 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 lb ▼

Macro Nutrients

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

5.3%154kcal

Energy

57.4%1665kcal

154 kcalvs1665 kcal

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

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1.73%1.68g

Fat

6.7%6.5g

1.68 gvs6.5 g

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

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1.6%0.52g

Saturated Fat

4.8%1.54g

0.52 gvs1.54 g

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

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18%0.29g

Omega 3

4.8%0.077g

0.29 gvs0.077 g

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

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1.3%0.22g

Omega 6

15.6%2.65g

0.22 gvs2.65 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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23%30g

Carbohydrate

270%351g

30 gvs351 g

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

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10.6%7.7g

Sugars

3.38%2.45g

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

7.7 gvs2.45 g

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

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4.25%3.1g

Fructose

0.19%0.14g

≤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]

3.1 gvs0.14 g

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

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%2.22g

Glucose

%0.14g

2.22 gvs0.14 g

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

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%0.45g

Sucrose

%1.18g

0.45 gvs1.18 g

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

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31%11.8g

Fiber

28.6%11g

11.8 gvs11 g

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

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23%12.8g

Protein

72%40.3g

12.8 gvs40.3 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

15.6%141μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

141 μgvs0 μg

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

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27%0.32mg

Vitamin B1

73.3%0.88mg

Thiamine

0.32 mgvs0.88 mg

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

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41%0.53mg

Vitamin B2

25%0.33mg

Riboflavin

0.53 mgvs0.33 mg

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

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18%2.9mg

Vitamin B3

34%5.43mg

Niacin, nicotinic acid, niacinamide

2.9 mgvs5.43 mg

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

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52%2.6mg

Vitamin B5

17%0.85mg

Pantothenic acid

2.6 mgvs0.85 mg

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

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61%0.79mg

Vitamin B6

13%0.17mg

Pyridoxine

0.79 mgvs0.17 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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71.4%286μg

Vitamin B9

35%141μg

Folates and Folic Acid

286 μgvs141 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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450%405mg

Vitamin C

0%0mg

Ascorbic acid

405 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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23.6%3.54mg

Vitamin E

1.5%0.23mg

Tocopherols and Tocotrienols

3.54 mgvs0.23 mg

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

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384%461μg

Vitamin K

1.13%1.36μg

Phytomenadione or phylloquinone

461 μgvs1.36 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

21.3%213mg

Calcium

9.07%91mg

213 mgvs91 mg

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

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24.7%0.22mg

Copper

83%0.75mg

0.22 mgvs0.75 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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41.4%3.3mg

Iron

71.4%5.7mg

3.3 mgvs5.7 mg

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

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22.7%95mg

Magnesium

21.6%91mg

95 mgvs91 mg

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

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41.4%0.95mg

Manganese

124%2.85mg

0.95 mgvs2.85 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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42.8%299mg

Phosphorus

55%386mg

299 mgvs386 mg

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

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42%1433mg

Potassium

17.5%594mg

1433 mgvs594 mg

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

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20.6%11.3μg

Selenium

94%51.7μg

11.3 μgvs51.7 μg

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

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9.98%150mg

Sodium

0.6%9.07mg

150 mgvs9.07 mg

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

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17%1.86mg

Zinc

38.8%4.26mg

1.86 mgvs4.26 mg

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

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11%405g

Water

1.45%53.8g

405 gvs53.8 g

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

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Lets compare vitamin content per 1 pound 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 lb.

Comparing minerals per 1 pound 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 lb.

Comparison of macro-nutrients per 1 pound:

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 lb.
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 lb.

Compare more foods per 1 lb:

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 1 pound BroccoliVS Unenriched Bleached 9% Protein White (industrial) Wheat Flour

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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