Comparing Nutrients in 500 calories Whole Soft Wheat FlourVS Broccoli

Weight per 500 calories

Whole Soft Wheat Flour

151g

Broccoli

1471g

Whole Soft Wheat Flour has 9.8 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 - Whole Soft Wheat Flour or Broccoli?

Macros Ratio

Protein Fat Carbs

Whole Soft Wheat Flour

11%

84%

Broccoli

27%

65%

500 kcal ▼

Macro Nutrients

Whole Soft Wheat Flourvs 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

5.6%5.44g

2.94 gvs5.44 g

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

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2.02%0.65g

Saturated Fat

5.24%1.68g

0.65 gvs1.68 g

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

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Omega 3

58%0.93g

NA gvs0.93 g

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

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Omega 6

4.24%0.72g

NA gvs0.72 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

75%98g

112 gvs98 g

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

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2.1%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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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]

NA gvs10 g

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

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Glucose

%7.2g

NA gvs7.2 g

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

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Sucrose

%1.47g

NA gvs1.47 g

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

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52%19.7g

Fiber

101%38.2g

19.7 gvs38.2 g

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

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26%14.5g

Protein

74%41.5g

14.5 gvs41.5 g

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

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Vitamins

Whole Soft Wheat Flourvs Broccoli

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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37.3%0.45mg

Vitamin B1

87%1.04mg

Thiamine

0.45 mgvs1.04 mg

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

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21.8%0.28mg

Vitamin B2

132%1.72mg

Riboflavin

0.28 mgvs1.72 mg

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

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50.3%8.05mg

Vitamin B3

58.7%9.4mg

Niacin, nicotinic acid, niacinamide

8.05 mgvs9.4 mg

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

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30.4%1.52mg

Vitamin B5

169%8.43mg

Pantothenic acid

1.52 mgvs8.43 mg

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

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22%0.29mg

Vitamin B6

198%2.57mg

Pyridoxine

0.29 mgvs2.57 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

232%926μg

Folates and Folic Acid

42 μgvs926 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

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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5.32%0.8mg

Vitamin E

76.5%11.5mg

Tocopherols and Tocotrienols

0.8 mgvs11.5 mg

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

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2.4%2.86μg

Vitamin K

1245%1494μg

Phytomenadione or phylloquinone

2.86 μgvs1494 μg

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

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Minerals

Whole Soft Wheat Flourvs Broccoli

4.97%49.7mg

Calcium

69%691mg

49.7 mgvs691 mg

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

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79.5%0.72mg

Copper

80%0.72mg

0.72 mgvs0.72 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

134%10.7mg

5.6 mgvs10.7 mg

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

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42%176mg

Magnesium

73.5%309mg

176 mgvs309 mg

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

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223%5.1mg

Manganese

134%3.1mg

5.1 mgvs3.1 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

139%971mg

486 mgvs971 mg

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

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17.5%593mg

Potassium

137%4647mg

593 mgvs4647 mg

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

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34.8%19μg

Selenium

67%36.8μg

19 μgvs36.8 μg

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

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0.3%4.5mg

Sodium

32.4%485mg

4.5 mgvs485 mg

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

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40.5%4.46mg

Zinc

55%6.03mg

4.46 mgvs6.03 mg

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

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0.51%18.7g

Water

35.5%1313g

18.7 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 Whole Soft Wheat Flour vs Broccoli:

Raw Broccoli contains more Vitamin A, 2.3 times more Vitamin B1, 6.1 times more Vitamin B2, 5.5 times more Vitamin B5, 8.9 times more Vitamin B6, 22 times more Vitamin B9, more Vitamin C, 14.4 times more Vitamin E and 522.2 times more Vitamin K than Soft Wheat Whole Grain Flour.
Both Soft Wheat Whole Grain Flour and Raw Broccoli have similar amounts of Vitamin B3 per 500 kcal.
Both Soft Wheat Whole Grain Flour as well as Raw Broccoli have insufficient amounts of Vitamin D in 500 kcal.

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

Soft Wheat Whole Grain Flour has 1.7 times more Manganese than Raw Broccoli.
While Raw Broccoli contains 13.9 times more Calcium, 1.9 times more Iron, 1.8 times more Magnesium, 2 times more Phosphorus, 7.8 times more Potassium, 1.9 times more Selenium, 107.4 times more Sodium, 1.4 times more Zinc and 70.2 times more Water than Soft Wheat Whole Grain Flour.
Both Soft Wheat Whole Grain Flour and Raw Broccoli have similar amounts of Copper per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Broccoli contains 1.9 times more Fat, 2.6 times more Saturated Fat, 16.3 times more Sugars, 1.9 times more Fiber and 2.9 times more Protein than Soft Wheat Whole Grain Flour.
Both Soft Wheat Whole Grain Flour and Raw Broccoli have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Soft Wheat Whole Grain Flour as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Whole Soft Wheat FlourVS Refined Sorghum FlourBroccoliVS Refined Sorghum FlourWhole Soft Wheat FlourVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 500 calories Whole Soft Wheat FlourVS Broccoli

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: