Comparing Nutrients in 100 calories Enriched Unbleached 10% Protein White (industrial) Wheat FlourVS Broccoli

Weight per 100 calories

Enriched Unbleached 10% Protein White (industrial) Wheat Flour

27.3g

Broccoli

294g

Enriched Unbleached 10% Protein White (industrial) Wheat Flour has 10.8 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 100 calories - Enriched Unbleached 10% Protein White (industrial) Wheat Flour or Broccoli?

Macros Ratio

Protein Fat Carbs

Enriched Unbleached 10% Protein White (industrial) Wheat Flour

11%

85%

Broccoli

27%

65%

100 kcal ▼

Macro Nutrients

Enriched Unbleached 10% Protein White (industrial) Wheat Flourvs Broccoli

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

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0.42%0.4g

Fat

1.12%1.1g

0.4 gvs1.1 g

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

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0.26%0.083g

Saturated Fat

1.05%0.34g

0.083 gvs0.34 g

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

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0.29%0.005g

Omega 3

11.6%0.19g

0.005 gvs0.19 g

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

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1.33%0.23g

Omega 6

0.85%0.14g

0.23 gvs0.14 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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Cholesterol

0%0mg

NA mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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16%21g

Carbohydrate

15%19.5g

21 gvs19.5 g

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

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0.18%0.13g

Sugars

6.9%5g

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

0.13 gvs5 g

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

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0.011%0.008g

Fructose

2.76%2g

≤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]

0.008 gvs2 g

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

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%0.008g

Glucose

%1.44g

0.008 gvs1.44 g

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

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%0.055g

Sucrose

%0.29g

0.055 gvs0.29 g

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

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1.73%0.66g

Fiber

20%7.65g

0.66 gvs7.65 g

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

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4.74%2.65g

Protein

15%8.3g

2.65 gvs8.3 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 Unbleached 10% Protein White (industrial) Wheat Flourvs Broccoli

0%0μg

Vitamin A

10%91μg

RAE, retinol activity equivalents

0 μgvs91 μg

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

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16.8%0.2mg

Vitamin B1

17.4%0.21mg

Thiamine

0.2 mgvs0.21 mg

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

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9.35%0.12mg

Vitamin B2

26.5%0.34mg

Riboflavin

0.12 mgvs0.34 mg

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

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10%1.63mg

Vitamin B3

11.7%1.88mg

Niacin, nicotinic acid, niacinamide

1.63 mgvs1.88 mg

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

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1.36%0.068mg

Vitamin B5

33.7%1.7mg

Pantothenic acid

0.068 mgvs1.7 mg

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

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0.78%0.01mg

Vitamin B6

39.6%0.51mg

Pyridoxine

0.01 mgvs0.51 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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11.6%46.4μg

Vitamin B9

46.3%185μg

Folates and Folic Acid

46.4 μgvs185 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

292%262mg

Ascorbic acid

0 mgvs262 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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0.69%0.1mg

Vitamin E

15.3%2.3mg

Tocopherols and Tocotrienols

0.1 mgvs2.3 mg

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

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0.068%0.082μg

Vitamin K

249%299μg

Phytomenadione or phylloquinone

0.082 μgvs299 μg

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

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Minerals

Enriched Unbleached 10% Protein White (industrial) Wheat Flourvs Broccoli

0.55%5.46mg

Calcium

14%138mg

5.46 mgvs138 mg

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

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5.7%0.051mg

Copper

16%0.14mg

0.051 mgvs0.14 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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17.3%1.4mg

Iron

27%2.15mg

1.4 mgvs2.15 mg

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

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1.63%6.83mg

Magnesium

14.7%61.8mg

6.83 mgvs61.8 mg

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

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9.7%0.22mg

Manganese

27%0.62mg

0.22 mgvs0.62 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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4.18%29.2mg

Phosphorus

27.7%194mg

29.2 mgvs194 mg

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

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1.2%40.7mg

Potassium

27.3%929mg

40.7 mgvs929 mg

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

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7.25%4μg

Selenium

13.4%7.35μg

4 μgvs7.35 μg

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

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0.036%0.55mg

Sodium

6.47%97mg

0.55 mgvs97 mg

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

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2.53%0.28mg

Zinc

11%1.2mg

0.28 mgvs1.2 mg

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

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0.089%3.3g

Water

7.1%263g

3.3 gvs263 g

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

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Lets compare vitamin content per 100 calories of Enriched Unbleached 10% Protein White (industrial) Wheat Flour vs Broccoli:

Raw Broccoli contains more Vitamin A, 2.8 times more Vitamin B2, 24.9 times more Vitamin B5, 50.9 times more Vitamin B6, 4 times more Vitamin B9, more Vitamin C, 22.1 times more Vitamin E and 3645.6 times more Vitamin K than Enriched Unbleached 10% Protein White (industrial) Wheat Flour.
Both Enriched Unbleached 10% Protein White (industrial) Wheat Flour and Raw Broccoli have similar amounts of Vitamin B1 and Vitamin B3 per 100 kcal.
Both Enriched Unbleached 10% Protein White (industrial) Wheat Flour as well as Raw Broccoli have insufficient amounts of Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Enriched Unbleached 10% Protein White (industrial) Wheat Flour vs Broccoli:

Raw Broccoli contains 25.3 times more Calcium, 2.8 times more Copper, 1.6 times more Iron, 9 times more Magnesium, 2.8 times more Manganese, 6.6 times more Phosphorus, 22.8 times more Potassium, 1.8 times more Selenium, 177.6 times more Sodium, 4.3 times more Zinc and 80 times more Water than Enriched Unbleached 10% Protein White (industrial) Wheat Flour.

Comparison of macro-nutrients per 100 calories:

Enriched Unbleached 10% Protein White (industrial) Wheat Flour has 1.6 times more Omega 6 than Raw Broccoli.
While Raw Broccoli contains 2.7 times more Fat, 4.1 times more Saturated Fat, 39.9 times more Omega 3, 37.3 times more Sugars, 244 times more Fructose, 11.7 times more Fiber and 3.1 times more Protein than Enriched Unbleached 10% Protein White (industrial) Wheat Flour.
Both Enriched Unbleached 10% Protein White (industrial) Wheat Flour and Raw Broccoli have similar amounts of Energy and Carbohydrate per 100 kcal.
Both Enriched Unbleached 10% Protein White (industrial) Wheat Flour as well as Raw Broccoli have insufficient amounts of Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Enriched Unbleached 10% Protein White (industrial) Wheat FlourVS Enriched Bleached 11.5% Protein White (industrial) Wheat FlourBroccoliVS Enriched Bleached 11.5% Protein White (industrial) Wheat FlourEnriched Unbleached 10% Protein White (industrial) Wheat FlourVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 100 calories Enriched Unbleached 10% Protein White (industrial) Wheat FlourVS Broccoli

Weight per 100 calories

Which food has more nutrients per 100 calories - Enriched Unbleached 10% Protein White (industrial) Wheat Flour or Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: