Comparing Nutrients in 14 ounces Whole Yellow Corn Flour VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Whole Yellow Corn Flour	7%	9%	84%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Whole Yellow Corn Flour	Boiled Broccoli	Recommended Dietary Allowance
Energy	49.4% 1433kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	15.8% 15.3g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	6.73% 2.16g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	29.5% 0.47g	1.6g per day for Men 19-50 years
Omega 6	40% 6.77g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	235% 305g	22% 28.5g	130g per day for Men 19-50 years
Sugars	3.5% 2.54g	7.6% 5.5g	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	NA	4.05% 2.94g	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	NA	% 1.94g	g per day for Men 19-50 years
Sucrose	NA	% 0.32g	g per day for Men 19-50 years
Fiber	76.2% 29g	34.5% 13g	38g per day for Men 19-50 years
Protein	49% 27.5g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Whole Yellow Corn Flour	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	34% 306μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	81.4% 0.98mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.54mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	113% 1.47mg	61% 0.79mg	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	25% 99μg	107% 429μg	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	0% 0mg	286% 258mg	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	11% 1.67mg	38.4% 5.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	467% 560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Yellow Corn Flour	Boiled Broccoli	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.4% 16μg	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	118% 9.45mg	33.2% 2.66mg	8mg per day for Men 19-50 years
Magnesium	88% 369mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	79.4% 1.83mg	33.5% 0.77mg	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	154% 1080mg	38% 266mg	700mg per day for Men 19-50 years
Potassium	36.8% 1250mg	34.2% 1163mg	3400mg per day for Men 19-50 years
Selenium	111% 61μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	62.4% 6.87mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	1.17% 43.3g	9.57% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Whole Yellow Corn Flour vs Boiled Broccoli:

• Whole-grain Yellow Corn Flour has 3.9 times more Vitamin B1, 3.4 times more Vitamin B3 and 1.9 times more Vitamin B6 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 7 times more Vitamin A, 1.5 times more Vitamin B2, 4.3 times more Vitamin B9, more Vitamin C, 3.5 times more Vitamin E and 470.3 times more Vitamin K than Whole-grain Yellow Corn Flour.
• Both Whole-grain Yellow Corn Flour and Boiled and Drained Broccoli have similar amounts of Vitamin B5 per 14 oz.
• Both Whole-grain Yellow Corn Flour as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Whole Yellow Corn Flour vs Boiled Broccoli:

• Whole-grain Yellow Corn Flour has 3.8 times more Copper, 3.6 times more Iron, 4.4 times more Magnesium, 2.4 times more Manganese, 4.1 times more Phosphorus, 9.6 times more Selenium and 3.8 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 5.7 times more Calcium, 8.2 times more Sodium and 8.2 times more Water than Whole-grain Yellow Corn Flour.
• Both Whole-grain Yellow Corn Flour and Boiled and Drained Broccoli have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Whole-grain Yellow Corn Flour has 10.3 times more Energy, 9.4 times more Fat, 6.9 times more Saturated Fat, 33.5 times more Omega 6, 10.7 times more Carbohydrate, 2.2 times more Fiber and 2.9 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.2 times more Omega 3 and 2.2 times more Sugars than Whole-grain Yellow Corn Flour.
• Both Whole-grain Yellow Corn Flour as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.