Compare Foods

Sign in
Menu
Select from foods

Comparing Nutrients in 100 grams Enriched Bleached 13% Protein White (industrial) Wheat FlourVS Broccoli

Macros Ratio

Protein Fat Carbs

Enriched Bleached 13% Protein White (industrial) Wheat Flour
15%
4%
81%
Broccoli
27%
8%
65%
100 g ▼

Macro Nutrients

12.5%362kcal
Energy
1.17%34kcal
362 kcalvs34 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Cereals rich in Energy
1.42%1.38g
Fat
0.38%0.37g
1.38 gvs0.37 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Cereals rich in Fat
0.59%0.19g
Saturated Fat
0.36%0.11g
0.19 gvs0.11 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Cereals rich in Saturated Fat
1.06%0.017g
Omega 3
3.94%0.063g
0.017 gvs0.063 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Cereals rich in Omega 3
3.9%0.67g
Omega 6
0.29%0.049g
0.67 gvs0.049 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Cereals rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Cereals rich in Cholesterol
55.5%72.2g
Carbohydrate
5.1%6.64g
72.2 gvs6.64 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Cereals rich in Carbohydrate
1.5%1.1g
Sugars
2.34%1.7g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.1 gvs1.7 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Cereals rich in Sugars
0.041%0.03g
Fructose
0.94%0.68g
≤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 gvs0.68 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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

Find Cereals rich in Glucose
%0.16g
Sucrose
%0.1g
0.16 gvs0.1 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Cereals rich in Sucrose
6.3%2.4g
Fiber
6.84%2.6g
2.4 gvs2.6 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Cereals rich in Fiber
23.3%13g
Protein
5.04%2.82g
13 gvs2.82 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
3.44%31μg
RAE, retinol activity equivalents
0 μgvs31 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Cereals rich in Vitamin A Buy Preformed Vegan Vitamin A
61.3%0.74mg
Vitamin B1
5.9%0.071mg
Thiamine
0.74 mgvs0.071 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Cereals rich in Vitamin B1 Buy Vegan Vitamin B1
34.2%0.45mg
Vitamin B2
9%0.12mg
Riboflavin
0.45 mgvs0.12 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Cereals rich in Vitamin B2 Buy Vegan Vitamin B2
37.2%5.95mg
Vitamin B3
4%0.64mg
Niacin, nicotinic acid, niacinamide
5.95 mgvs0.64 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Cereals rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
7.72%0.39mg
Vitamin B5
11.5%0.57mg
Pantothenic acid
0.39 mgvs0.57 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Cereals rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
3.46%0.045mg
Vitamin B6
13.5%0.18mg
Pyridoxine
0.045 mgvs0.18 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Cereals rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Cereals rich in Vitamin B7
42.5%170μg
Vitamin B9
15.8%63μg
Folates and Folic Acid
170 μgvs63 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Cereals rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Cereals rich in Vitamin B12 Buy Vegan Vitamin B12
0%0mg
Vitamin C
99%89.2mg
Ascorbic acid
0 mgvs89.2 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Cereals rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Cereals rich in Vitamin D Buy Vegan Vitamin D
0.33%0.05mg
Vitamin E
5.2%0.78mg
Tocopherols and Tocotrienols
0.05 mgvs0.78 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Cereals rich in Vitamin E
0.25%0.3μg
Vitamin K
84.7%102μg
Phytomenadione or phylloquinone
0.3 μgvs102 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Cereals rich in Vitamin K

Minerals

2.4%24mg
Calcium
4.7%47mg
24 mgvs47 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Cereals rich in Calcium
20.8%0.19mg
Copper
5.44%0.049mg
0.19 mgvs0.049 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Cereals rich in Copper
NA
Fluoride
NA
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 .

Find Cereals rich in Fluoride
63.3%5.06mg
Iron
9.13%0.73mg
5.06 mgvs0.73 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Cereals rich in Iron
8.33%35mg
Magnesium
5%21mg
35 mgvs21 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Cereals rich in Magnesium
27%0.62mg
Manganese
9.13%0.21mg
0.62 mgvs0.21 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Cereals rich in Manganese
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 .

Find Cereals rich in Molybdenum
17%119mg
Phosphorus
9.43%66mg
119 mgvs66 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Cereals rich in Phosphorus
3.76%128mg
Potassium
9.3%316mg
128 mgvs316 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Cereals rich in Potassium
47.6%26μg
Selenium
4.55%2.5μg
26 μgvs2.5 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Cereals rich in Selenium
0.13%2mg
Sodium
2.2%33mg
2 mgvs33 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Cereals rich in Sodium
14.5%1.6mg
Zinc
3.73%0.41mg
1.6 mgvs0.41 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Cereals rich in Zinc
0.35%13g
Water
2.4%89.3g
13 gvs89.3 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Cereals rich in Water
Lets compare vitamin content per 100 grams of Enriched Bleached 13% Protein White (industrial) Wheat Flour vs Broccoli:
Comparing minerals per 100 grams for Enriched Bleached 13% Protein White (industrial) Wheat Flour vs Broccoli:
Comparison of macro-nutrients per 100 grams:



Compare more foods per 100 g: