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

Weight per 500 calories

Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour
138g
Broccoli
1471g

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 500 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%
500 kcal ▼

Macro Nutrients

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
5.6%5.44g
2 gvs5.44 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.15%0.37g
Saturated Fat
5.24%1.68g
0.37 gvs1.68 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.46%0.023g
Omega 3
58%0.93g
0.023 gvs0.93 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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5.94%1g
Omega 6
4.24%0.72g
1 gvs0.72 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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78.2%102g
Carbohydrate
75%98g
102 gvs98 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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2.13%1.54g
Sugars
34.5%25g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.54 gvs25 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.057%0.041g
Fructose
13.8%10g
≤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 gvs10 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.041g
Glucose
%7.2g
0.041 gvs7.2 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.21g
Sucrose
%1.47g
0.21 gvs1.47 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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8.7%3.3g
Fiber
101%38.2g
3.3 gvs38.2 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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28.3%16g
Protein
74%41.5g
16 gvs41.5 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
50.7%456μg
RAE, retinol activity equivalents
0 μgvs456 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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84.5%1mg
Vitamin B1
87%1.04mg
Thiamine
1 mgvs1.04 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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47%0.61mg
Vitamin B2
132%1.72mg
Riboflavin
0.61 mgvs1.72 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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51.2%8.2mg
Vitamin B3
58.7%9.4mg
Niacin, nicotinic acid, niacinamide
8.2 mgvs9.4 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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11%0.56mg
Vitamin B5
169%8.43mg
Pantothenic acid
0.56 mgvs8.43 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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3.4%0.044mg
Vitamin B6
198%2.57mg
Pyridoxine
0.044 mgvs2.57 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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58.5%234μg
Vitamin B9
232%926μg
Folates and Folic Acid
234 μgvs926 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
1458%1312mg
Ascorbic acid
0 mgvs1312 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
76.5%11.5mg
Tocopherols and Tocotrienols
0.52 mgvs11.5 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.34%0.41μg
Vitamin K
1245%1494μg
Phytomenadione or phylloquinone
0.41 μgvs1494 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

2.75%27.5mg
Calcium
69%691mg
27.5 mgvs691 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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24.6%0.22mg
Copper
80%0.72mg
0.22 mgvs0.72 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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87%6.97mg
Iron
134%10.7mg
6.97 mgvs10.7 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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9.84%41.3mg
Magnesium
73.5%309mg
41.3 mgvs309 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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40.7%0.94mg
Manganese
134%3.1mg
0.94 mgvs3.1 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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22%154mg
Phosphorus
139%971mg
154 mgvs971 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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5.6%190mg
Potassium
137%4647mg
190 mgvs4647 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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69%38μg
Selenium
67%36.8μg
38 μgvs36.8 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.18%2.75mg
Sodium
32.4%485mg
2.75 mgvs485 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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10.5%1.16mg
Zinc
55%6.03mg
1.16 mgvs6.03 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.47%17.5g
Water
35.5%1313g
17.5 gvs1313 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 Broccoli:
Comparing minerals per 500 calories for Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour vs Broccoli:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal: