Comparing Nutrients in 14 ounces Broccoli VS Corn Bran

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Corn Bran	9%	2%	89%

Macro Nutrients

	Broccoli	Corn Bran	Recommended Dietary Allowance
Energy	4.65% 135kcal	30.7% 889kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	3.76% 3.65g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	9.53% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.3% 26.4g	261% 340g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	0% 0g	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	3.72% 2.7g	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0.4g	NA	g per day for Men 19-50 years
Fiber	27% 10.3g	825% 314g	38g per day for Men 19-50 years
Protein	20% 11g	59.3% 33g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Corn Bran	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	68% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.5% 2.27mg	50.5% 2.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	46.4% 0.6mg	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	62.5% 250μg	3.97% 16μg	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	393% 354mg	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	20.6% 3.1mg	11% 1.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Corn Bran	Recommended Dietary Allowance
Calcium	18.7% 187mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	109% 0.98mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	36.2% 2.9mg	138% 11mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	60.5% 254mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	24% 0.56mg	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	37.4% 262mg	41% 286mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	5.14% 175mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	119% 65.5μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	9.58% 354g	0.51% 18.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Broccoli vs Corn Bran:

• Raw Broccoli has 7.8 times more Vitamin A, 7.1 times more Vitamin B1, 15.8 times more Vitamin B9, more Vitamin C, 1.9 times more Vitamin E and 338.7 times more Vitamin K than Crude Corn Bran.
• While Crude Corn Bran contains 4.3 times more Vitamin B3 than Raw Broccoli.
• Both Raw Broccoli and Crude Corn Bran have similar amounts of Vitamin B2, Vitamin B5 and Vitamin B6 per 14 oz.
• Both Raw Broccoli as well as Crude Corn Bran have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Broccoli vs Corn Bran:

• Raw Broccoli has 1.5 times more Manganese, 7.2 times more Potassium, 4.7 times more Sodium and 19 times more Water than Crude Corn Bran.
• While Crude Corn Bran contains 5.1 times more Copper, 3.8 times more Iron, 3 times more Magnesium, 6.6 times more Selenium and 3.8 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Crude Corn Bran have similar amounts of Calcium and Phosphorus per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Broccoli has 4.8 times more Omega 3 and more Sugars than Crude Corn Bran.
• While Crude Corn Bran contains 6.6 times more Energy, 8.3 times more Omega 6, 12.9 times more Carbohydrate, 30.4 times more Fiber and 3 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Crude Corn Bran have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.