Comparing Nutrients in 7 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%

7 oz ▼

Macro Nutrients

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

2.33%67.5kcal

Energy

25%728kcal

67.5 kcalvs728 kcal

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

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0.76%0.73g

Fat

2.93%2.84g

0.73 gvs2.84 g

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

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0.71%0.23g

Saturated Fat

2.1%0.67g

0.23 gvs0.67 g

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

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7.8%0.13g

Omega 3

2.1%0.034g

0.13 gvs0.034 g

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

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0.57%0.097g

Omega 6

6.83%1.16g

0.097 gvs1.16 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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10%13g

Carbohydrate

118%153g

13 gvs153 g

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

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4.65%3.37g

Sugars

1.48%1.07g

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

3.37 gvs1.07 g

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

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1.86%1.35g

Fructose

0.082%0.06g

≤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]

1.35 gvs0.06 g

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

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%0.97g

Glucose

%0.06g

0.97 gvs0.06 g

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

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%0.2g

Sucrose

%0.52g

0.2 gvs0.52 g

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

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13.6%5.16g

Fiber

12.5%4.76g

5.16 gvs4.76 g

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

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10%5.6g

Protein

31.5%17.6g

5.6 gvs17.6 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

6.84%61.5μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

61.5 μgvs0 μg

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

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11.7%0.14mg

Vitamin B1

32%0.38mg

Thiamine

0.14 mgvs0.38 mg

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

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18%0.23mg

Vitamin B2

11%0.14mg

Riboflavin

0.23 mgvs0.14 mg

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

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7.93%1.27mg

Vitamin B3

15%2.38mg

Niacin, nicotinic acid, niacinamide

1.27 mgvs2.38 mg

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

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22.7%1.14mg

Vitamin B5

7.42%0.37mg

Pantothenic acid

1.14 mgvs0.37 mg

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

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26.7%0.35mg

Vitamin B6

5.65%0.073mg

Pyridoxine

0.35 mgvs0.073 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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31.3%125μg

Vitamin B9

15.4%61.5μg

Folates and Folic Acid

125 μgvs61.5 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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197%177mg

Vitamin C

0%0mg

Ascorbic acid

177 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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10.3%1.55mg

Vitamin E

0.66%0.099mg

Tocopherols and Tocotrienols

1.55 mgvs0.099 mg

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

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168%202μg

Vitamin K

0.5%0.6μg

Phytomenadione or phylloquinone

202 μgvs0.6 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

9.33%93mg

Calcium

3.97%39.7mg

93 mgvs39.7 mg

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

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11%0.097mg

Copper

36.4%0.33mg

0.097 mgvs0.33 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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18%1.45mg

Iron

31.3%2.5mg

1.45 mgvs2.5 mg

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

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9.92%41.7mg

Magnesium

9.45%39.7mg

41.7 mgvs39.7 mg

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

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18%0.42mg

Manganese

54%1.25mg

0.42 mgvs1.25 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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18.7%131mg

Phosphorus

24%169mg

131 mgvs169 mg

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

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18.4%627mg

Potassium

7.65%260mg

627 mgvs260 mg

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

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9.02%4.96μg

Selenium

41%22.6μg

4.96 μgvs22.6 μg

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

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4.37%65.5mg

Sodium

0.26%3.97mg

65.5 mgvs3.97 mg

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

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7.4%0.81mg

Zinc

17%1.87mg

0.81 mgvs1.87 mg

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

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4.8%177g

Water

0.64%23.5g

177 gvs23.5 g

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

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Lets compare vitamin content per 7 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 7 oz.

Comparing minerals per 7 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 7 oz.

Comparison of macro-nutrients per 7 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 7 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 7 oz.

Compare more foods per 7 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 7 ounces BroccoliVS Unenriched Bleached 9% Protein White (industrial) Wheat Flour

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 7 oz: