Comparing Nutrients in 14 ounces Boiled Broccoli VS Cornmeal, degermed, enriched, yellow

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Cornmeal, degermed, enriched, yellow	8%	4%	88%

Macro Nutrients

	Boiled Broccoli	Cornmeal, degermed, enriched, yellow	Recommended Dietary Allowance
Energy	4.8% 139kcal	50.6% 1469kcal	2900kcal per day for Men 19-50 years
Fat	1.68% 1.63g	7.16% 6.95g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	2.73% 0.87g	32g per day for Men 19-50 years
Omega 3	29.5% 0.47g	4.96% 0.079g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	19% 3.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	243% 315g	130g per day for Men 19-50 years
Sugars	7.6% 5.5g	8.8% 6.4g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	4.05% 2.94g	0.93% 0.67g	72.5g per day for Men 19-50 years	≤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]
Glucose	% 1.94g	% 2.22g	g per day for Men 19-50 years
Sucrose	% 0.32g	% 2.7g	g per day for Men 19-50 years
Fiber	34.5% 13g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	17% 9.45g	50.4% 28.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Cornmeal, degermed, enriched, yellow	Recommended Dietary Allowance
Vitamin A	34% 306μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	182% 2.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	117% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	123% 19.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.44mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	55.6% 0.72mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	107% 429μg	207% 830μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	286% 258mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	38.4% 5.75mg	3.18% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	467% 560μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Cornmeal, degermed, enriched, yellow	Recommended Dietary Allowance
Calcium	16% 159mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	33.5% 0.3mg	0.9mg per day for Men 19-50 years
Fluoride	0.4% 16μg	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	33.2% 2.66mg	216% 17.3mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	30% 0.69mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	38% 266mg	56% 393mg	700mg per day for Men 19-50 years
Potassium	34.2% 1163mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	75.8% 41.7μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	24% 2.6mg	11mg per day for Men 19-50 years
Water	9.57% 354g	1.2% 44.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Broccoli vs Cornmeal, degermed, enriched, yellow:

• Boiled and Drained Broccoli has 7 times more Vitamin A, 2.6 times more Vitamin B5, more Vitamin C, 12.1 times more Vitamin E and more Vitamin K than Cornmeal, degermed, enriched, yellow.
• While Cornmeal, degermed, enriched, yellow contains 8.7 times more Vitamin B1, 3.1 times more Vitamin B2, 9 times more Vitamin B3 and 1.9 times more Vitamin B9 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Cornmeal, degermed, enriched, yellow have similar amounts of Vitamin B6 per 14 oz.
• Both Boiled and Drained Broccoli as well as Cornmeal, degermed, enriched, yellow have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Broccoli vs Cornmeal, degermed, enriched, yellow:

• Boiled and Drained Broccoli has 13.3 times more Calcium, 2.1 times more Potassium, 5.9 times more Sodium and 8 times more Water than Cornmeal, degermed, enriched, yellow.
• While Cornmeal, degermed, enriched, yellow contains 6.5 times more Iron, 1.5 times more Magnesium, 1.5 times more Phosphorus, 6.6 times more Selenium and 1.5 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Cornmeal, degermed, enriched, yellow have similar amounts of Copper and Manganese per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Broccoli has 6 times more Omega 3 and 4.4 times more Fructose than Cornmeal, degermed, enriched, yellow.
• While Cornmeal, degermed, enriched, yellow contains 10.6 times more Energy, 4.3 times more Fat, 15.8 times more Omega 6, 11.1 times more Carbohydrate and 3 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Cornmeal, degermed, enriched, yellow have similar amounts of Sugars and Fiber per 14 oz.
• Both Boiled and Drained Broccoli as well as Cornmeal, degermed, enriched, yellow have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.