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Comparing Nutrients in 100 grams Enriched Unbleached 11.5% Protein White (industrial) Wheat FlourVS Boiled Broccoli

Macros Ratio

Protein Fat Carbs

Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour
13%
4%
83%
Boiled Broccoli
23%
9%
68%
100 g ▼

Macro Nutrients

12.5%363kcal
Energy
1.2%35kcal
363 kcalvs35 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.5%1.45g
Fat
0.42%0.41g
1.45 gvs0.41 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.84%0.27g
Saturated Fat
0.25%0.079g
0.27 gvs0.079 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.06%0.017g
Omega 3
7.44%0.12g
0.017 gvs0.12 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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4.3%0.73g
Omega 6
0.3%0.051g
0.73 gvs0.051 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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NA
Cholesterol
0%0mg
NA mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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56.8%74g
Carbohydrate
5.52%7.18g
74 gvs7.18 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.54%1.12g
Sugars
1.9%1.4g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.12 gvs1.4 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.041%0.03g
Fructose
1.02%0.74g
≤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]
0.03 gvs0.74 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.03g
Glucose
%0.49g
0.03 gvs0.49 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.15g
Sucrose
%0.08g
0.15 gvs0.08 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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6.3%2.4g
Fiber
8.7%3.3g
2.4 gvs3.3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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20.5%11.5g
Protein
4.25%2.38g
11.5 gvs2.38 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Cereals rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
8.56%77μg
RAE, retinol activity equivalents
0 μgvs77 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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61.3%0.74mg
Vitamin B1
5.25%0.063mg
Thiamine
0.74 mgvs0.063 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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34.2%0.45mg
Vitamin B2
9.46%0.12mg
Riboflavin
0.45 mgvs0.12 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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37.2%5.95mg
Vitamin B3
3.46%0.55mg
Niacin, nicotinic acid, niacinamide
5.95 mgvs0.55 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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8.1%0.41mg
Vitamin B5
12.3%0.62mg
Pantothenic acid
0.41 mgvs0.62 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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2.46%0.032mg
Vitamin B6
15.4%0.2mg
Pyridoxine
0.032 mgvs0.2 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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42.5%170μg
Vitamin B9
27%108μg
Folates and Folic Acid
170 μgvs108 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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NA
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
72%65mg
Ascorbic acid
0 mgvs65 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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2.53%0.38mg
Vitamin E
9.67%1.45mg
Tocopherols and Tocotrienols
0.38 mgvs1.45 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.25%0.3μg
Vitamin K
118%141μg
Phytomenadione or phylloquinone
0.3 μgvs141 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

2%20mg
Calcium
4%40mg
20 mgvs40 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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18%0.16mg
Copper
6.78%0.061mg
0.16 mgvs0.061 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
0.1%4μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvs4 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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63.3%5.06mg
Iron
8.38%0.67mg
5.06 mgvs0.67 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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7.14%30mg
Magnesium
5%21mg
30 mgvs21 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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29.5%0.68mg
Manganese
8.43%0.19mg
0.68 mgvs0.19 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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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16%112mg
Phosphorus
9.57%67mg
112 mgvs67 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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4.06%138mg
Potassium
8.6%293mg
138 mgvs293 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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50%27.5μg
Selenium
2.9%1.6μg
27.5 μgvs1.6 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.13%2mg
Sodium
2.73%41mg
2 mgvs41 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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7.64%0.84mg
Zinc
4.1%0.45mg
0.84 mgvs0.45 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.34%12.7g
Water
2.4%89.3g
12.7 gvs89.3 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour vs Boiled Broccoli:
Comparing minerals per 100 grams for Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour vs Boiled Broccoli:
Comparison of macro-nutrients per 100 grams:



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