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

Weight per 300 calories

Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour
82.6g
Broccoli
882g

Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour has 10.7 times more energy per 100g than Broccoli. It has high energy density when compared to other foods. Raw Broccoli having low energy density.

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

Macros Ratio

Protein Fat Carbs

Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour
13%
4%
83%
Broccoli
27%
8%
65%
300 kcal ▼

Macro Nutrients

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
3.37%3.26g
1.2 gvs3.26 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.69%0.22g
Saturated Fat
3.14%1g
0.22 gvs1 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.88%0.014g
Omega 3
34.7%0.56g
0.014 gvs0.56 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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3.56%0.61g
Omega 6
2.54%0.43g
0.61 gvs0.43 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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NA
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
45%58.6g
61 gvs58.6 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.28%0.93g
Sugars
20.7%15g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.93 gvs15 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.034%0.025g
Fructose
8.28%6g
≤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 gvs6 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.025g
Glucose
%4.32g
0.025 gvs4.32 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.12g
Sucrose
%0.88g
0.12 gvs0.88 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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5.2%2g
Fiber
60.4%23g
2 gvs23 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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17%9.5g
Protein
44.4%25g
9.5 gvs25 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Cereals rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
30.4%274μg
RAE, retinol activity equivalents
0 μgvs274 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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50.7%0.61mg
Vitamin B1
52.2%0.63mg
Thiamine
0.61 mgvs0.63 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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28.3%0.37mg
Vitamin B2
79.4%1.03mg
Riboflavin
0.37 mgvs1.03 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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30.7%4.9mg
Vitamin B3
35.2%5.64mg
Niacin, nicotinic acid, niacinamide
4.9 mgvs5.64 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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6.7%0.33mg
Vitamin B5
101%5.06mg
Pantothenic acid
0.33 mgvs5.06 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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2.03%0.026mg
Vitamin B6
119%1.54mg
Pyridoxine
0.026 mgvs1.54 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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35%140μg
Vitamin B9
139%556μg
Folates and Folic Acid
140 μgvs556 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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NA
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
875%787mg
Ascorbic acid
0 mgvs787 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
46%6.9mg
Tocopherols and Tocotrienols
0.31 mgvs6.9 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.21%0.25μg
Vitamin K
747%896μg
Phytomenadione or phylloquinone
0.25 μgvs896 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

1.65%16.5mg
Calcium
41.5%415mg
16.5 mgvs415 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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14.8%0.13mg
Copper
48%0.43mg
0.13 mgvs0.43 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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
80.5%6.44mg
4.2 mgvs6.44 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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5.9%24.8mg
Magnesium
44%185mg
24.8 mgvs185 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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24.4%0.56mg
Manganese
80.6%1.85mg
0.56 mgvs1.85 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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
83%582mg
93 mgvs582 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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3.35%114mg
Potassium
82%2788mg
114 mgvs2788 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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41.3%22.7μg
Selenium
40%22μg
22.7 μgvs22 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.11%1.65mg
Sodium
19.4%291mg
1.65 mgvs291 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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6.3%0.69mg
Zinc
33%3.6mg
0.69 mgvs3.6 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.28%10.5g
Water
21.3%788g
10.5 gvs788 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 Broccoli:
Comparing minerals per 300 calories for Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour vs Broccoli:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal: