Comparing Nutrients in 14 ounces Broccoli VS White Corn Flour Masa, enriched

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
White Corn Flour Masa, enriched	9%	9%	82%

Macro Nutrients

	Broccoli	White Corn Flour Masa, enriched	Recommended Dietary Allowance
Energy	4.65% 135kcal	49.7% 1441kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	15% 14.6g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	6.6% 2.1g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	39% 6.64g	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	234% 304g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	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	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	67% 25.4g	38g per day for Men 19-50 years
Protein	20% 11g	60% 33.6g	56g per day for Men 19-50 years

Vitamins

	Broccoli	White Corn Flour Masa, enriched	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	488% 5.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	246% 3.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	246% 39.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.5% 2.27mg	15.2% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	145% 1.9mg	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	161% 643μg	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	3.18% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	White Corn Flour Masa, enriched	Recommended Dietary Allowance
Calcium	18.7% 187mg	54.8% 548mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	92% 0.83mg	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	422% 33.7mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	88% 369mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	65% 1.5mg	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	131% 917mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	30.6% 1040mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	75.8% 41.7μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	65% 7.14mg	11mg per day for Men 19-50 years
Water	9.58% 354g	1.05% 39g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Broccoli vs White Corn Flour Masa, enriched:

• Raw Broccoli has more Vitamin A, 3 times more Vitamin B5, more Vitamin C, 6.5 times more Vitamin E and more Vitamin K than White Corn Flour Masa, enriched.
• While White Corn Flour Masa, enriched contains 20.8 times more Vitamin B1, 6.9 times more Vitamin B2, 15.5 times more Vitamin B3, 2.7 times more Vitamin B6 and 2.6 times more Vitamin B9 than Raw Broccoli.
• Both Raw Broccoli as well as White Corn Flour Masa, enriched have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Broccoli vs White Corn Flour Masa, enriched:

• Raw Broccoli has 1.2 times more Potassium, 6.6 times more Sodium and 9.1 times more Water than White Corn Flour Masa, enriched.
• While White Corn Flour Masa, enriched contains 2.9 times more Calcium, 4.3 times more Copper, 11.6 times more Iron, 4.4 times more Magnesium, 1.8 times more Manganese, 3.5 times more Phosphorus, 4.2 times more Selenium and 4.4 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 14 ounces:

• Raw Broccoli has 1.2 times more Omega 3 than White Corn Flour Masa, enriched.
• While White Corn Flour Masa, enriched contains 10.7 times more Energy, 10 times more Fat, 4.7 times more Saturated Fat, 34.1 times more Omega 6, 11.5 times more Carbohydrate, 2.5 times more Fiber and 3 times more Protein than Raw Broccoli.
• Both Raw Broccoli and White Corn Flour Masa, enriched have similar amounts of Sugars per 14 oz.
• Both Raw Broccoli as well as White Corn Flour Masa, enriched have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.