Comparing Nutrients in 500 calories Cooked Chopped Frozen BroccoliVS Enriched Bleached 13% Protein White (industrial) Wheat Flour

Weight per 500 calories

Cooked Chopped Frozen Broccoli

1786g

Enriched Bleached 13% Protein White (industrial) Wheat Flour

138g

Enriched Bleached 13% Protein White (industrial) Wheat Flour has 12.9 times more energy per unit of mass than Boiled Chopped Frozen Broccoli, which is high in comparison to other foods. Cooked Chopped Frozen Broccoli having very low energy density.

Which food has more nutrients per 500 calories - Cooked Chopped Frozen Broccoli or Enriched Bleached 13% Protein White (industrial) Wheat Flour?

Macros Ratio

Protein Fat Carbs

Cooked Chopped Frozen Broccoli

36%

61%

Enriched Bleached 13% Protein White (industrial) Wheat Flour

15%

81%

500 kcal ▼

Macro Nutrients

Cooked Chopped Frozen Broccolivs Enriched Bleached 13% Protein White (industrial) Wheat Flour

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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2.2%2.14g

Fat

1.97%1.9g

2.14 gvs1.9 g

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

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1%0.32g

Saturated Fat

0.82%0.26g

0.32 gvs0.26 g

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

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47%0.75g

Omega 3

1.47%0.023g

0.75 gvs0.023 g

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

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1.37%0.23g

Omega 6

5.4%0.92g

0.23 gvs0.92 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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73.5%96g

Carbohydrate

76.7%100g

96 gvs100 g

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

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36.2%26.3g

Sugars

2.1%1.5g

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

26.3 gvs1.5 g

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

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Fructose

0.057%0.041g

≤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]

NA gvs0.041 g

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

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Glucose

%0.041g

NA gvs0.041 g

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

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Sucrose

%0.22g

NA gvs0.22 g

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

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141%53.6g

Fiber

8.72%3.3g

53.6 gvs3.3 g

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

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99%55.4g

Protein

32.2%18g

55.4 gvs18 g

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

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Vitamins

Cooked Chopped Frozen Broccolivs Enriched Bleached 13% Protein White (industrial) Wheat Flour

101%911μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

911 μgvs0 μg

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

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82%0.98mg

Vitamin B1

84.7%1mg

Thiamine

0.98 mgvs1 mg

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

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111%1.45mg

Vitamin B2

47.3%0.61mg

Riboflavin

1.45 mgvs0.61 mg

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

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51%8.18mg

Vitamin B3

51.4%8.22mg

Niacin, nicotinic acid, niacinamide

8.18 mgvs8.22 mg

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

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98%4.9mg

Vitamin B5

10.7%0.53mg

Pantothenic acid

4.9 mgvs0.53 mg

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

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179%2.32mg

Vitamin B6

4.8%0.062mg

Pyridoxine

2.32 mgvs0.062 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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250%1000μg

Vitamin B9

58.7%235μg

Folates and Folic Acid

1000 μgvs235 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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796%716mg

Vitamin C

0%0mg

Ascorbic acid

716 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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157%23.6mg

Vitamin E

0.46%0.069mg

Tocopherols and Tocotrienols

23.6 mgvs0.069 mg

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

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1311%1573μg

Vitamin K

0.35%0.41μg

Phytomenadione or phylloquinone

1573 μgvs0.41 μg

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

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Minerals

Cooked Chopped Frozen Broccolivs Enriched Bleached 13% Protein White (industrial) Wheat Flour

59%589mg

Calcium

3.3%33mg

589 mgvs33 mg

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

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67.5%0.61mg

Copper

28.7%0.26mg

0.61 mgvs0.26 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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136%11mg

Iron

87.4%7mg

11 mgvs7 mg

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

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55.3%232mg

Magnesium

11.5%48.3mg

232 mgvs48.3 mg

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

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173%4mg

Manganese

37.5%0.86mg

4 mgvs0.86 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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125%875mg

Phosphorus

23.5%164mg

875 mgvs164 mg

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

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74.6%2536mg

Potassium

5.2%177mg

2536 mgvs177 mg

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

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22.7%12.5μg

Selenium

65.8%36μg

12.5 μgvs36 μg

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

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13%196mg

Sodium

0.18%2.76mg

196 mgvs2.76 mg

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

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45.5%5mg

Zinc

20%2.2mg

5 mgvs2.2 mg

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

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43.8%1620g

Water

0.48%17.7g

1620 gvs17.7 g

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

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Lets compare vitamin content per 500 calories of Cooked Chopped Frozen Broccoli vs Enriched Bleached 13% Protein White (industrial) Wheat Flour:

Boiled Chopped Frozen Broccoli has more Vitamin A, 2.4 times more Vitamin B2, 9.2 times more Vitamin B5, 37.3 times more Vitamin B6, 4.3 times more Vitamin B9, more Vitamin C, 341.3 times more Vitamin E and 3796.7 times more Vitamin K than Enriched Bleached 13% Protein White (industrial) Wheat Flour.
Both Boiled Chopped Frozen Broccoli and Enriched Bleached 13% Protein White (industrial) Wheat Flour have similar amounts of Vitamin B1 and Vitamin B3 per 500 kcal.
Both Boiled Chopped Frozen Broccoli as well as Enriched Bleached 13% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cooked Chopped Frozen Broccoli vs Enriched Bleached 13% Protein White (industrial) Wheat Flour:

Boiled Chopped Frozen Broccoli has 17.8 times more Calcium, 2.4 times more Copper, 1.6 times more Iron, 4.8 times more Magnesium, 4.6 times more Manganese, 5.3 times more Phosphorus, 14.3 times more Potassium, 71.1 times more Sodium, 2.3 times more Zinc and 91.5 times more Water than Enriched Bleached 13% Protein White (industrial) Wheat Flour.
While Enriched Bleached 13% Protein White (industrial) Wheat Flour contains 2.9 times more Selenium than Boiled Chopped Frozen Broccoli.

Comparison of macro-nutrients per 500 calories:

Boiled Chopped Frozen Broccoli has 31.9 times more Omega 3, 17.3 times more Sugars, 16.2 times more Fiber and 3.1 times more Protein than Enriched Bleached 13% Protein White (industrial) Wheat Flour.
While Enriched Bleached 13% Protein White (industrial) Wheat Flour contains 4 times more Omega 6 than Boiled Chopped Frozen Broccoli.
Both Boiled Chopped Frozen Broccoli and Enriched Bleached 13% Protein White (industrial) Wheat Flour have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Boiled Chopped Frozen Broccoli as well as Enriched Bleached 13% Protein White (industrial) Wheat Flour have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Cooked Chopped Frozen BroccoliVS Frozen Broccoli SpearsEnriched Bleached 13% Protein White (industrial) Wheat FlourVS Frozen Broccoli SpearsCooked Chopped Frozen BroccoliVS Unenriched Bleached 13% Protein White (industrial) Wheat FlourEnriched Bleached 13% Protein White (industrial) Wheat FlourVS Unenriched Bleached 13% Protein White (industrial) Wheat Flour

Compare Foods

Comparing Nutrients in 500 calories Cooked Chopped Frozen BroccoliVS Enriched Bleached 13% Protein White (industrial) Wheat Flour

Weight per 500 calories

Which food has more nutrients per 500 calories - Cooked Chopped Frozen Broccoli or Enriched Bleached 13% Protein White (industrial) Wheat Flour?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: