Comparing Nutrients in 300 calories Enriched Unbleached 11.5% Protein White (industrial) Wheat FlourVS Cooked Chopped Frozen Broccoli

Weight per 300 calories

Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour

82.6g

Cooked Chopped Frozen Broccoli

1071g

Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour has 13 times more energy per 100g than Cooked Chopped Frozen Broccoli. It has high energy density when compared to other foods. Boiled Chopped Frozen Broccoli having very low energy density.

Which food has more nutrients per 300 calories - Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour or Cooked Chopped Frozen Broccoli?

Macros Ratio

Protein Fat Carbs

Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour

13%

83%

Cooked Chopped Frozen Broccoli

36%

61%

300 kcal ▼

Macro Nutrients

Enriched Unbleached 11.5% Protein White (industrial) Wheat Flourvs Cooked Chopped Frozen Broccoli

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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1.24%1.2g

Fat

1.33%1.3g

1.2 gvs1.3 g

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

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0.69%0.22g

Saturated Fat

0.6%0.19g

0.22 gvs0.19 g

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

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0.88%0.014g

Omega 3

28%0.45g

0.014 gvs0.45 g

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

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3.56%0.61g

Omega 6

0.82%0.14g

0.61 gvs0.14 g

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

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Cholesterol

0%0mg

NA mgvs0 mg

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

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47%61g

Carbohydrate

44%57.3g

61 gvs57.3 g

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

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1.28%0.93g

Sugars

21.7%15.8g

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

0.93 gvs15.8 g

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

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0.034%0.025g

Fructose

≤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]

0.025 gvsNA g

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

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%0.025g

Glucose

0.025 gvsNA g

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

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%0.12g

Sucrose

0.12 gvsNA g

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

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5.2%2g

Fiber

84.6%32g

2 gvs32 g

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

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17%9.5g

Protein

59.3%33.2g

9.5 gvs33.2 g

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

Find Cereals rich in Protein Buy premium vegan protein powder

Vitamins

Enriched Unbleached 11.5% Protein White (industrial) Wheat Flourvs Cooked Chopped Frozen Broccoli

0%0μg

Vitamin A

60.7%546μg

RAE, retinol activity equivalents

0 μgvs546 μg

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

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50.7%0.61mg

Vitamin B1

49%0.59mg

Thiamine

0.61 mgvs0.59 mg

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

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28.3%0.37mg

Vitamin B2

66.8%0.87mg

Riboflavin

0.37 mgvs0.87 mg

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

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30.7%4.9mg

Vitamin B3

30.7%4.9mg

Niacin, nicotinic acid, niacinamide

4.9 mgvs4.9 mg

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

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6.7%0.33mg

Vitamin B5

58.7%2.94mg

Pantothenic acid

0.33 mgvs2.94 mg

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

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2.03%0.026mg

Vitamin B6

107%1.4mg

Pyridoxine

0.026 mgvs1.4 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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35%140μg

Vitamin B9

150%600μg

Folates and Folic Acid

140 μgvs600 μg

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

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Vitamin B12

0%0μg

Cobalamin

NA μgvs0 μg

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

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0%0mg

Vitamin C

477%430mg

Ascorbic acid

0 mgvs430 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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2.1%0.31mg

Vitamin E

94%14mg

Tocopherols and Tocotrienols

0.31 mgvs14 mg

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

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0.21%0.25μg

Vitamin K

787%944μg

Phytomenadione or phylloquinone

0.25 μgvs944 μg

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

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Minerals

Enriched Unbleached 11.5% Protein White (industrial) Wheat Flourvs Cooked Chopped Frozen Broccoli

1.65%16.5mg

Calcium

35.4%354mg

16.5 mgvs354 mg

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

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14.8%0.13mg

Copper

40.5%0.36mg

0.13 mgvs0.36 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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52.3%4.2mg

Iron

81.7%6.54mg

4.2 mgvs6.54 mg

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

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5.9%24.8mg

Magnesium

33%139mg

24.8 mgvs139 mg

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

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24.4%0.56mg

Manganese

104%2.4mg

0.56 mgvs2.4 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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13.2%93mg

Phosphorus

75%525mg

93 mgvs525 mg

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

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3.35%114mg

Potassium

44.7%1521mg

114 mgvs1521 mg

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

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41.3%22.7μg

Selenium

13.6%7.5μg

22.7 μgvs7.5 μg

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

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0.11%1.65mg

Sodium

7.86%118mg

1.65 mgvs118 mg

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

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6.3%0.69mg

Zinc

27.3%3mg

0.69 mgvs3 mg

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

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0.28%10.5g

Water

26.3%972g

10.5 gvs972 g

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

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Lets compare vitamin content per 300 calories of Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour vs Cooked Chopped Frozen Broccoli:

Boiled Chopped Frozen Broccoli contains more Vitamin A, 2.4 times more Vitamin B2, 8.8 times more Vitamin B5, 52.7 times more Vitamin B6, 4.3 times more Vitamin B9, more Vitamin C, 45 times more Vitamin E and 3807.2 times more Vitamin K than Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour.
Both Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B1 and Vitamin B3 per 300 kcal.
Both Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour vs Cooked Chopped Frozen Broccoli:

Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour has 3 times more Selenium than Boiled Chopped Frozen Broccoli.
While Boiled Chopped Frozen Broccoli contains 21.4 times more Calcium, 2.7 times more Copper, 1.6 times more Iron, 5.6 times more Magnesium, 4.3 times more Manganese, 5.7 times more Phosphorus, 13.3 times more Potassium, 71.3 times more Sodium, 4.3 times more Zinc and 92.8 times more Water than Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour.

Comparison of macro-nutrients per 300 calories:

Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour has 4.3 times more Omega 6 than Boiled Chopped Frozen Broccoli.
While Boiled Chopped Frozen Broccoli contains 32 times more Omega 3, 17 times more Sugars, 16.2 times more Fiber and 3.5 times more Protein than Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour.
Both Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour and Boiled Chopped Frozen Broccoli have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Fat, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Enriched Unbleached 11.5% Protein White (industrial) Wheat FlourVS Enriched Bleached 13% Protein White (industrial) Wheat FlourCooked Chopped Frozen BroccoliVS Enriched Bleached 13% Protein White (industrial) Wheat FlourEnriched Unbleached 11.5% Protein White (industrial) Wheat FlourVS Frozen Broccoli SpearsCooked Chopped Frozen BroccoliVS Frozen Broccoli Spears

Compare Foods

Comparing Nutrients in 300 calories Enriched Unbleached 11.5% Protein White (industrial) Wheat FlourVS Cooked Chopped Frozen Broccoli

Weight per 300 calories

Which food has more nutrients per 300 calories - Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour or Cooked Chopped Frozen Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: