Comparing Nutrients in 500 calories Enriched Unbleached 11.5% Protein White (industrial) Wheat FlourVS Cooked Chopped Frozen Broccoli

Weight per 500 calories

Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour

138g

Cooked Chopped Frozen Broccoli

1786g

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 500 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%

500 kcal ▼

Macro Nutrients

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

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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2.06%2g

Fat

2.2%2.14g

2 gvs2.14 g

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

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1.15%0.37g

Saturated Fat

1%0.32g

0.37 gvs0.32 g

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

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1.46%0.023g

Omega 3

47%0.75g

0.023 gvs0.75 g

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

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5.94%1g

Omega 6

1.37%0.23g

1 gvs0.23 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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78.2%102g

Carbohydrate

73.5%96g

102 gvs96 g

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

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2.13%1.54g

Sugars

36.2%26.3g

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

1.54 gvs26.3 g

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

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0.057%0.041g

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]

0.041 gvsNA g

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

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%0.041g

Glucose

0.041 gvsNA g

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

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%0.21g

Sucrose

0.21 gvsNA g

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

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8.7%3.3g

Fiber

141%53.6g

3.3 gvs53.6 g

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

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28.3%16g

Protein

99%55.4g

16 gvs55.4 g

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

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Vitamins

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

0%0μg

Vitamin A

101%911μg

RAE, retinol activity equivalents

0 μgvs911 μg

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

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84.5%1mg

Vitamin B1

82%0.98mg

Thiamine

1 mgvs0.98 mg

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

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47%0.61mg

Vitamin B2

111%1.45mg

Riboflavin

0.61 mgvs1.45 mg

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

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51.2%8.2mg

Vitamin B3

51%8.18mg

Niacin, nicotinic acid, niacinamide

8.2 mgvs8.18 mg

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

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11%0.56mg

Vitamin B5

98%4.9mg

Pantothenic acid

0.56 mgvs4.9 mg

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

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3.4%0.044mg

Vitamin B6

179%2.32mg

Pyridoxine

0.044 mgvs2.32 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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58.5%234μg

Vitamin B9

250%1000μg

Folates and Folic Acid

234 μgvs1000 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

796%716mg

Ascorbic acid

0 mgvs716 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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3.5%0.52mg

Vitamin E

157%23.6mg

Tocopherols and Tocotrienols

0.52 mgvs23.6 mg

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

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0.34%0.41μg

Vitamin K

1311%1573μg

Phytomenadione or phylloquinone

0.41 μgvs1573 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

2.75%27.5mg

Calcium

59%589mg

27.5 mgvs589 mg

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

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24.6%0.22mg

Copper

67.5%0.61mg

0.22 mgvs0.61 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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87%6.97mg

Iron

136%11mg

6.97 mgvs11 mg

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

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9.84%41.3mg

Magnesium

55.3%232mg

41.3 mgvs232 mg

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

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40.7%0.94mg

Manganese

173%4mg

0.94 mgvs4 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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22%154mg

Phosphorus

125%875mg

154 mgvs875 mg

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

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5.6%190mg

Potassium

74.6%2536mg

190 mgvs2536 mg

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

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69%38μg

Selenium

22.7%12.5μg

38 μgvs12.5 μg

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

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0.18%2.75mg

Sodium

13%196mg

2.75 mgvs196 mg

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

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10.5%1.16mg

Zinc

45.5%5mg

1.16 mgvs5 mg

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

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0.47%17.5g

Water

43.8%1620g

17.5 gvs1620 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 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 500 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 500 kcal.

Comparing minerals per 500 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 500 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 500 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 500 kcal.

Compare more foods per 500 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 500 calories Enriched Unbleached 11.5% Protein White (industrial) Wheat FlourVS Cooked Chopped Frozen Broccoli

Weight per 500 calories

Which food has more nutrients per 500 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 500 kcal: