Comparing Nutrients in 100 calories Whole Soft Wheat FlourVS Broccoli

Weight per 100 calories

Whole Soft Wheat Flour

30g

Broccoli

294g

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 100 calories - Whole Soft Wheat Flour or Broccoli?

Macros Ratio

Protein Fat Carbs

Whole Soft Wheat Flour

11%

84%

Broccoli

27%

65%

100 kcal ▼

Macro Nutrients

Whole Soft 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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0.61%0.59g

Fat

1.12%1.1g

0.59 gvs1.1 g

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

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0.4%0.13g

Saturated Fat

1.05%0.34g

0.13 gvs0.34 g

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

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Omega 3

11.6%0.19g

NA gvs0.19 g

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

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Omega 6

0.85%0.14g

NA gvs0.14 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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17.3%22.4g

Carbohydrate

15%19.5g

22.4 gvs19.5 g

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

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0.42%0.31g

Sugars

6.9%5g

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

0.31 gvs5 g

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

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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]

NA gvs2 g

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

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Glucose

%1.44g

NA gvs1.44 g

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

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Sucrose

%0.29g

NA gvs0.29 g

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

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10.4%3.95g

Fiber

20%7.65g

3.95 gvs7.65 g

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

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5.17%2.9g

Protein

15%8.3g

2.9 gvs8.3 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

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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7.45%0.089mg

Vitamin B1

17.4%0.21mg

Thiamine

0.089 mgvs0.21 mg

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

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4.36%0.057mg

Vitamin B2

26.5%0.34mg

Riboflavin

0.057 mgvs0.34 mg

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

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10%1.6mg

Vitamin B3

11.7%1.88mg

Niacin, nicotinic acid, niacinamide

1.6 mgvs1.88 mg

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

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6.1%0.3mg

Vitamin B5

33.7%1.7mg

Pantothenic acid

0.3 mgvs1.7 mg

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

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4.43%0.058mg

Vitamin B6

39.6%0.51mg

Pyridoxine

0.058 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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2.1%8.43μg

Vitamin B9

46.3%185μg

Folates and Folic Acid

8.43 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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1.06%0.16mg

Vitamin E

15.3%2.3mg

Tocopherols and Tocotrienols

0.16 mgvs2.3 mg

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

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0.48%0.57μg

Vitamin K

249%299μg

Phytomenadione or phylloquinone

0.57 μgvs299 μg

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

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Minerals

Whole Soft Wheat Flourvs Broccoli

0.99%9.94mg

Calcium

14%138mg

9.94 mgvs138 mg

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

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16%0.14mg

Copper

16%0.14mg

0.14 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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14%1.1mg

Iron

27%2.15mg

1.1 mgvs2.15 mg

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

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8.4%35.2mg

Magnesium

14.7%61.8mg

35.2 mgvs61.8 mg

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

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44.5%1.02mg

Manganese

27%0.62mg

1.02 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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14%97mg

Phosphorus

27.7%194mg

97 mgvs194 mg

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

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3.5%119mg

Potassium

27.3%929mg

119 mgvs929 mg

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

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6.96%3.83μg

Selenium

13.4%7.35μg

3.83 μgvs7.35 μg

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

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0.06%0.9mg

Sodium

6.47%97mg

0.9 mgvs97 mg

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

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8.1%0.89mg

Zinc

11%1.2mg

0.89 mgvs1.2 mg

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

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0.1%3.74g

Water

7.1%263g

3.74 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 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 100 kcal.
Both Soft Wheat Whole Grain Flour as well as Raw Broccoli have insufficient amounts of Vitamin D in 100 kcal.

Comparing minerals per 100 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 100 kcal.

Comparison of macro-nutrients per 100 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 100 kcal.
Both Soft Wheat Whole Grain Flour as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

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

Compare Foods

Comparing Nutrients in 100 calories Whole Soft Wheat FlourVS Broccoli

Weight per 100 calories

Which food has more nutrients per 100 calories - Whole Soft Wheat Flour or Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: