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Comparing Nutrients in 100 grams Whole Soft Wheat FlourVS Broccoli

Macros Ratio

Protein Fat Carbs

Whole Soft Wheat Flour
11%
5%
84%
Broccoli
27%
8%
65%
100 g ▼

Macro Nutrients

11.4%332kcal
Energy
1.17%34kcal
332 kcalvs34 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2%1.95g
Fat
0.38%0.37g
1.95 gvs0.37 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.34%0.43g
Saturated Fat
0.36%0.11g
0.43 gvs0.11 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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NA
Omega 3
3.94%0.063g
NA gvs0.063 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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NA
Omega 6
0.29%0.049g
NA gvs0.049 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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57.3%74.5g
Carbohydrate
5.1%6.64g
74.5 gvs6.64 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.4%1.02g
Sugars
2.34%1.7g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.02 gvs1.7 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
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]
NA gvs0.68 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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

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NA
Sucrose
%0.1g
NA gvs0.1 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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34.5%13g
Fiber
6.84%2.6g
13 gvs2.6 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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17%9.6g
Protein
5.04%2.82g
9.6 gvs2.82 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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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 .

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24.8%0.3mg
Vitamin B1
5.9%0.071mg
Thiamine
0.3 mgvs0.071 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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14.5%0.19mg
Vitamin B2
9%0.12mg
Riboflavin
0.19 mgvs0.12 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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33.4%5.35mg
Vitamin B3
4%0.64mg
Niacin, nicotinic acid, niacinamide
5.35 mgvs0.64 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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20.2%1mg
Vitamin B5
11.5%0.57mg
Pantothenic acid
1 mgvs0.57 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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14.7%0.19mg
Vitamin B6
13.5%0.18mg
Pyridoxine
0.19 mgvs0.18 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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7%28μg
Vitamin B9
15.8%63μg
Folates and Folic Acid
28 μgvs63 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
99%89.2mg
Ascorbic acid
0 mgvs89.2 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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3.53%0.53mg
Vitamin E
5.2%0.78mg
Tocopherols and Tocotrienols
0.53 mgvs0.78 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1.6%1.9μg
Vitamin K
84.7%102μg
Phytomenadione or phylloquinone
1.9 μgvs102 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

3.3%33mg
Calcium
4.7%47mg
33 mgvs47 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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52.8%0.48mg
Copper
5.44%0.049mg
0.48 mgvs0.049 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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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 .

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46.4%3.7mg
Iron
9.13%0.73mg
3.7 mgvs0.73 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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28%117mg
Magnesium
5%21mg
117 mgvs21 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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148%3.4mg
Manganese
9.13%0.21mg
3.4 mgvs0.21 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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46%323mg
Phosphorus
9.43%66mg
323 mgvs66 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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11.6%394mg
Potassium
9.3%316mg
394 mgvs316 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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23%12.7μg
Selenium
4.55%2.5μg
12.7 μgvs2.5 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.2%3mg
Sodium
2.2%33mg
3 mgvs33 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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27%2.96mg
Zinc
3.73%0.41mg
2.96 mgvs0.41 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.34%12.4g
Water
2.4%89.3g
12.4 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 Whole Soft Wheat Flour vs Broccoli:
Comparing minerals per 100 grams for Whole Soft Wheat Flour vs Broccoli:
Comparison of macro-nutrients per 100 grams:



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