Comparing Nutrients in 500 calories Enriched Bleached 9% Protein White Wheat FlourVS Boiled Broccoli

Weight per 500 calories

Enriched Bleached 9% Protein White Wheat Flour

136g

Boiled Broccoli

1429g

Enriched Bleached 9% Protein White Wheat Flour has 10.5 times more energy per 100g than Boiled Broccoli. It has high energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Which food has more nutrients per 500 calories - Enriched Bleached 9% Protein White Wheat Flour or Boiled Broccoli?

Macros Ratio

Protein Fat Carbs

Enriched Bleached 9% Protein White Wheat Flour

10%

86%

Boiled Broccoli

23%

68%

500 kcal ▼

Macro Nutrients

Enriched Bleached 9% Protein White Wheat Flourvs Boiled 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%1.95g

Fat

6.04%5.86g

1.95 gvs5.86 g

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

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1.45%0.46g

Saturated Fat

3.53%1.13g

0.46 gvs1.13 g

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

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1.45%0.023g

Omega 3

106%1.7g

0.023 gvs1.7 g

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

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4.7%0.8g

Omega 6

4.3%0.73g

0.8 gvs0.73 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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81%105g

Carbohydrate

79%103g

105 gvs103 g

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

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1%0.74g

Sugars

27.4%20g

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

0.74 gvs20 g

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

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0.056%0.041g

Fructose

14.6%10.6g

≤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]

0.041 gvs10.6 g

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

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%0.041g

Glucose

%7g

0.041 gvs7 g

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

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%0.35g

Sucrose

%1.14g

0.35 gvs1.14 g

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

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Fiber

124%47g

NA gvs47 g

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

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21.6%12g

Protein

60.7%34g

12 gvs34 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 Bleached 9% Protein White Wheat Flourvs Boiled Broccoli

0%0μg

Vitamin A

122%1100μg

RAE, retinol activity equivalents

0 μgvs1100 μg

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

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83.6%1mg

Vitamin B1

75%0.9mg

Thiamine

1 mgvs0.9 mg

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

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46.6%0.61mg

Vitamin B2

135%1.76mg

Riboflavin

0.61 mgvs1.76 mg

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

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50.7%8.1mg

Vitamin B3

49.4%7.9mg

Niacin, nicotinic acid, niacinamide

8.1 mgvs7.9 mg

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

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5.1%0.25mg

Vitamin B5

176%8.8mg

Pantothenic acid

0.25 mgvs8.8 mg

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

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3.88%0.05mg

Vitamin B6

220%2.86mg

Pyridoxine

0.05 mgvs2.86 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%232μg

Vitamin B9

386%1543μg

Folates and Folic Acid

232 μgvs1543 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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0%0mg

Vitamin C

1030%927mg

Ascorbic acid

0 mgvs927 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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0.45%0.068mg

Vitamin E

138%20.7mg

Tocopherols and Tocotrienols

0.068 mgvs20.7 mg

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

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0.34%0.41μg

Vitamin K

1680%2016μg

Phytomenadione or phylloquinone

0.41 μgvs2016 μg

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

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Minerals

Enriched Bleached 9% Protein White Wheat Flourvs Boiled Broccoli

2.72%27.2mg

Calcium

57%571mg

27.2 mgvs571 mg

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

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25%0.22mg

Copper

97%0.87mg

0.22 mgvs0.87 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

1.43%57μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs57 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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86%6.9mg

Iron

120%9.57mg

6.9 mgvs9.57 mg

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

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6.5%27.2mg

Magnesium

71.4%300mg

27.2 mgvs300 mg

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

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37%0.86mg

Manganese

120%2.77mg

0.86 mgvs2.77 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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16.5%116mg

Phosphorus

137%957mg

116 mgvs957 mg

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

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5.25%178mg

Potassium

123%4186mg

178 mgvs4186 mg

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

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28.2%15.5μg

Selenium

41.6%23μg

15.5 μgvs23 μg

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

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0.18%2.72mg

Sodium

39%586mg

2.72 mgvs586 mg

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

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11.6%1.3mg

Zinc

58.4%6.43mg

1.3 mgvs6.43 mg

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

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0.44%16g

Water

34.5%1275g

16 gvs1275 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 Bleached 9% Protein White Wheat Flour vs Boiled Broccoli:

Boiled and Drained Broccoli contains more Vitamin A, 2.9 times more Vitamin B2, 34.5 times more Vitamin B5, 56.7 times more Vitamin B6, 6.7 times more Vitamin B9, more Vitamin C, 304.1 times more Vitamin E and 4931.8 times more Vitamin K than Enriched Bleached 9% Protein White (industrial) Wheat Flour.
Both Enriched Bleached 9% Protein White (industrial) Wheat Flour and Boiled and Drained Broccoli have similar amounts of Vitamin B1 and Vitamin B3 per 500 kcal.
Both Enriched Bleached 9% Protein White (industrial) Wheat Flour as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Enriched Bleached 9% Protein White Wheat Flour vs Boiled Broccoli:

Boiled and Drained Broccoli contains 21 times more Calcium, 3.9 times more Copper, 1.4 times more Iron, 11 times more Magnesium, 3.2 times more Manganese, 8.3 times more Phosphorus, 23.5 times more Potassium, 1.5 times more Selenium, 215 times more Sodium, 5 times more Zinc and 79 times more Water than Enriched Bleached 9% Protein White (industrial) Wheat Flour.

Comparison of macro-nutrients per 500 calories:

Boiled and Drained Broccoli contains 3 times more Fat, 73.4 times more Omega 3, 27 times more Sugars, 258.6 times more Fructose and 2.8 times more Protein than Enriched Bleached 9% Protein White (industrial) Wheat Flour.
Both Enriched Bleached 9% Protein White (industrial) Wheat Flour and Boiled and Drained Broccoli have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Enriched Bleached 9% Protein White (industrial) Wheat Flour as well as Boiled and Drained Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Enriched Bleached 9% Protein White Wheat FlourVS Unenriched Bleached 9% Protein White (industrial) Wheat FlourBoiled BroccoliVS Unenriched Bleached 9% Protein White (industrial) Wheat FlourEnriched Bleached 9% Protein White Wheat FlourVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 500 calories Enriched Bleached 9% Protein White Wheat FlourVS Boiled Broccoli

Weight per 500 calories

Which food has more nutrients per 500 calories - Enriched Bleached 9% Protein White Wheat Flour or Boiled Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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