Comparing Nutrients in 500 calories Whole Soft Wheat FlourVS Cooked Chopped Frozen Broccoli

Weight per 500 calories

Whole Soft Wheat Flour

151g

Cooked Chopped Frozen Broccoli

1786g

Whole Soft Wheat Flour has 11.9 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 - Whole Soft Wheat Flour or Cooked Chopped Frozen Broccoli?

Macros Ratio

Protein Fat Carbs

Whole Soft Wheat Flour

11%

84%

Cooked Chopped Frozen Broccoli

36%

61%

500 kcal ▼

Macro Nutrients

Whole Soft 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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3.03%2.94g

Fat

2.2%2.14g

2.94 gvs2.14 g

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

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2.02%0.65g

Saturated Fat

1%0.32g

0.65 gvs0.32 g

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

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Omega 3

47%0.75g

NA gvs0.75 g

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

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Omega 6

1.37%0.23g

NA gvs0.23 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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86.3%112g

Carbohydrate

73.5%96g

112 gvs96 g

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

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2.1%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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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]

NA gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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52%19.7g

Fiber

141%53.6g

19.7 gvs53.6 g

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

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26%14.5g

Protein

99%55.4g

14.5 gvs55.4 g

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

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Vitamins

Whole Soft 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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37.3%0.45mg

Vitamin B1

82%0.98mg

Thiamine

0.45 mgvs0.98 mg

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

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21.8%0.28mg

Vitamin B2

111%1.45mg

Riboflavin

0.28 mgvs1.45 mg

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

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50.3%8.05mg

Vitamin B3

51%8.18mg

Niacin, nicotinic acid, niacinamide

8.05 mgvs8.18 mg

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

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30.4%1.52mg

Vitamin B5

98%4.9mg

Pantothenic acid

1.52 mgvs4.9 mg

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

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22%0.29mg

Vitamin B6

179%2.32mg

Pyridoxine

0.29 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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10.5%42μg

Vitamin B9

250%1000μg

Folates and Folic Acid

42 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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5.32%0.8mg

Vitamin E

157%23.6mg

Tocopherols and Tocotrienols

0.8 mgvs23.6 mg

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

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2.4%2.86μg

Vitamin K

1311%1573μg

Phytomenadione or phylloquinone

2.86 μgvs1573 μg

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

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Minerals

Whole Soft Wheat Flourvs Cooked Chopped Frozen Broccoli

4.97%49.7mg

Calcium

59%589mg

49.7 mgvs589 mg

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

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79.5%0.72mg

Copper

67.5%0.61mg

0.72 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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70%5.6mg

Iron

136%11mg

5.6 mgvs11 mg

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

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42%176mg

Magnesium

55.3%232mg

176 mgvs232 mg

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

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223%5.1mg

Manganese

173%4mg

5.1 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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69.5%486mg

Phosphorus

125%875mg

486 mgvs875 mg

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

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17.5%593mg

Potassium

74.6%2536mg

593 mgvs2536 mg

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

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34.8%19μg

Selenium

22.7%12.5μg

19 μgvs12.5 μg

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

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0.3%4.5mg

Sodium

13%196mg

4.5 mgvs196 mg

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

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40.5%4.46mg

Zinc

45.5%5mg

4.46 mgvs5 mg

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

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0.51%18.7g

Water

43.8%1620g

18.7 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 Whole Soft Wheat Flour vs Cooked Chopped Frozen Broccoli:

Boiled Chopped Frozen Broccoli contains more Vitamin A, 2.2 times more Vitamin B1, 5.1 times more Vitamin B2, 3.2 times more Vitamin B5, 8.1 times more Vitamin B6, 23.7 times more Vitamin B9, more Vitamin C, 29.5 times more Vitamin E and 549.8 times more Vitamin K than Soft Wheat Whole Grain Flour.
Both Soft Wheat Whole Grain Flour and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B3 per 500 kcal.
Both Soft Wheat Whole Grain Flour as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Whole Soft Wheat Flour vs Cooked Chopped Frozen Broccoli:

Soft Wheat Whole Grain Flour has 1.3 times more Manganese and 1.5 times more Selenium than Boiled Chopped Frozen Broccoli.
While Boiled Chopped Frozen Broccoli contains 11.9 times more Calcium, 1.9 times more Iron, 1.3 times more Magnesium, 1.8 times more Phosphorus, 4.3 times more Potassium, 43.5 times more Sodium and 86.6 times more Water than Soft Wheat Whole Grain Flour.
Both Soft Wheat Whole Grain Flour and Boiled Chopped Frozen Broccoli have similar amounts of Copper and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Boiled Chopped Frozen Broccoli contains 17.1 times more Sugars, 2.7 times more Fiber and 3.8 times more Protein than Soft Wheat Whole Grain Flour.
Both Soft Wheat Whole Grain Flour and Boiled Chopped Frozen Broccoli have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Soft Wheat Whole Grain Flour as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Whole Soft Wheat FlourVS Refined Sorghum FlourCooked Chopped Frozen BroccoliVS Refined Sorghum FlourWhole Soft Wheat FlourVS Frozen Broccoli SpearsCooked Chopped Frozen BroccoliVS Frozen Broccoli Spears

Compare Foods

Comparing Nutrients in 500 calories Whole Soft Wheat FlourVS Cooked Chopped Frozen Broccoli

Weight per 500 calories

Which food has more nutrients per 500 calories - Whole Soft Wheat Flour or Cooked Chopped Frozen Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: