Comparing Nutrients in 5 ounces BroccoliVS Unenriched Bleached 9% Protein White (industrial) Wheat Flour

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Unenriched Bleached 9% Protein White (industrial) Wheat Flour

10%

86%

5 oz ▼

Macro Nutrients

Broccolivs Unenriched Bleached 9% Protein White (industrial) Wheat Flour

1.66%48kcal

Energy

18%520kcal

48 kcalvs520 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.54%0.52g

Fat

2.1%2.03g

0.52 gvs2.03 g

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

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0.5%0.16g

Saturated Fat

1.5%0.48g

0.16 gvs0.48 g

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

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5.6%0.089g

Omega 3

1.5%0.024g

0.089 gvs0.024 g

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

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0.41%0.069g

Omega 6

4.88%0.83g

0.069 gvs0.83 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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7.24%9.4g

Carbohydrate

84.3%110g

9.4 gvs110 g

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

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3.32%2.4g

Sugars

1.06%0.77g

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

2.4 gvs0.77 g

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

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1.33%0.96g

Fructose

0.059%0.043g

≤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]

0.96 gvs0.043 g

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

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%0.69g

Glucose

%0.043g

0.69 gvs0.043 g

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

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%0.14g

Sucrose

%0.37g

0.14 gvs0.37 g

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

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9.7%3.7g

Fiber

8.95%3.4g

3.7 gvs3.4 g

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

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7.14%4g

Protein

22.5%12.6g

4 gvs12.6 g

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

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Vitamins

Broccolivs Unenriched Bleached 9% Protein White (industrial) Wheat Flour

4.9%44μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

44 μgvs0 μg

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

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8.4%0.1mg

Vitamin B1

23%0.27mg

Thiamine

0.1 mgvs0.27 mg

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

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12.8%0.17mg

Vitamin B2

7.85%0.1mg

Riboflavin

0.17 mgvs0.1 mg

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

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5.66%0.91mg

Vitamin B3

10.6%1.7mg

Niacin, nicotinic acid, niacinamide

0.91 mgvs1.7 mg

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

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16.2%0.81mg

Vitamin B5

5.3%0.27mg

Pantothenic acid

0.81 mgvs0.27 mg

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

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19%0.25mg

Vitamin B6

4.03%0.052mg

Pyridoxine

0.25 mgvs0.052 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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22.3%89.3μg

Vitamin B9

11%44μg

Folates and Folic Acid

89.3 μgvs44 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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140%126mg

Vitamin C

0%0mg

Ascorbic acid

126 mgvs0 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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7.37%1.1mg

Vitamin E

0.47%0.071mg

Tocopherols and Tocotrienols

1.1 mgvs0.071 mg

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

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120%144μg

Vitamin K

0.35%0.43μg

Phytomenadione or phylloquinone

144 μgvs0.43 μg

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

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Minerals

Broccolivs Unenriched Bleached 9% Protein White (industrial) Wheat Flour

6.66%66.6mg

Calcium

2.83%28.3mg

66.6 mgvs28.3 mg

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

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7.7%0.069mg

Copper

26%0.23mg

0.069 mgvs0.23 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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13%1.03mg

Iron

22.3%1.8mg

1.03 mgvs1.8 mg

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

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7.1%29.8mg

Magnesium

6.75%28.3mg

29.8 mgvs28.3 mg

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

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13%0.3mg

Manganese

38.7%0.89mg

0.3 mgvs0.89 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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13.4%94mg

Phosphorus

17.2%120mg

94 mgvs120 mg

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

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13%448mg

Potassium

5.46%186mg

448 mgvs186 mg

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

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6.44%3.54μg

Selenium

29.4%16μg

3.54 μgvs16 μg

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

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3.1%46.8mg

Sodium

0.19%2.83mg

46.8 mgvs2.83 mg

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

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5.3%0.58mg

Zinc

12%1.33mg

0.58 mgvs1.33 mg

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

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3.42%127g

Water

0.45%16.8g

127 gvs16.8 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 5 ounces of Broccoli vs Unenriched Bleached 9% Protein White (industrial) Wheat Flour:

Raw Broccoli has more Vitamin A, 1.6 times more Vitamin B2, 3.1 times more Vitamin B5, 4.7 times more Vitamin B6, 2 times more Vitamin B9, more Vitamin C, 15.6 times more Vitamin E and 338.7 times more Vitamin K than Unenriched Bleached 9% Protein White (industrial) Wheat Flour.
While Unenriched Bleached 9% Protein White (industrial) Wheat Flour contains 2.7 times more Vitamin B1 and 1.9 times more Vitamin B3 than Raw Broccoli.
Both Raw Broccoli as well as Unenriched Bleached 9% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Broccoli vs Unenriched Bleached 9% Protein White (industrial) Wheat Flour:

Raw Broccoli has 2.4 times more Calcium, 2.4 times more Potassium, 16.5 times more Sodium and 7.5 times more Water than Unenriched Bleached 9% Protein White (industrial) Wheat Flour.
While Unenriched Bleached 9% Protein White (industrial) Wheat Flour contains 3.4 times more Copper, 1.7 times more Iron, 3 times more Manganese, 1.3 times more Phosphorus, 4.6 times more Selenium and 2.3 times more Zinc than Raw Broccoli.
Both Raw Broccoli and Unenriched Bleached 9% Protein White (industrial) Wheat Flour have similar amounts of Magnesium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Raw Broccoli has 3.7 times more Omega 3 and 3.1 times more Sugars than Unenriched Bleached 9% Protein White (industrial) Wheat Flour.
While Unenriched Bleached 9% Protein White (industrial) Wheat Flour contains 10.8 times more Energy, 3.9 times more Fat, 3 times more Saturated Fat, 11.9 times more Omega 6, 11.6 times more Carbohydrate and 3.2 times more Protein than Raw Broccoli.
Both Raw Broccoli and Unenriched Bleached 9% Protein White (industrial) Wheat Flour have similar amounts of Fiber per 5 oz.
Both Raw Broccoli as well as Unenriched Bleached 9% Protein White (industrial) Wheat Flour have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

BroccoliVS Boiled BroccoliUnenriched Bleached 9% Protein White (industrial) Wheat FlourVS Boiled BroccoliBroccoliVS Enriched Bleached 10% Protein White (industrial) Wheat FlourUnenriched Bleached 9% Protein White (industrial) Wheat FlourVS Enriched Bleached 10% Protein White (industrial) Wheat Flour

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Comparing Nutrients in 5 ounces BroccoliVS Unenriched Bleached 9% Protein White (industrial) Wheat Flour

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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