Comparing Nutrients in 14 ounces Cornmeal, degermed, enriched, yellow VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cornmeal, degermed, enriched, yellow	8%	4%	88%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Cornmeal, degermed, enriched, yellow	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	50.6% 1469kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	7.16% 6.95g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	2.73% 0.87g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	4.96% 0.079g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	19% 3.2g	0.3% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	243% 315g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	8.8% 6.4g	8.05% 5.83g	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	0.93% 0.67g	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	% 2.22g	NA	g per day for Men 19-50 years
Sucrose	% 2.7g	NA	g per day for Men 19-50 years
Fiber	40.7% 15.5g	31.3% 12g	38g per day for Men 19-50 years
Protein	50.4% 28.2g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Cornmeal, degermed, enriched, yellow	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	22.5% 202μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	182% 2.2mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	117% 1.5mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	123% 19.7mg	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55.6% 0.72mg	39.7% 0.52mg	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	207% 830μg	55.6% 222μg	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	177% 159mg	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	3.18% 0.48mg	35% 5.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cornmeal, degermed, enriched, yellow	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	1.2% 12mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	33.5% 0.3mg	15% 0.13mg	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	216% 17.3mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	38.5% 0.89mg	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	56% 393mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	16.6% 564mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	75.8% 41.7μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	24% 2.6mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	1.2% 44.4g	9.73% 360g	3700g per day for Men 19-50 years

Nutrient Comparison: Cornmeal, degermed, enriched, yellow VS Cooked Chopped Frozen Broccoli per 14 oz

Compare the macro and micronutrient content in 14 oz of Cornmeal, degermed, enriched, yellow versus 14 oz of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Cornmeal, degermed, enriched, yellow have 10 times more Vitamin B1, 4.7 times more Vitamin B2, 10.8 times more Vitamin B3, 1.4 times more Vitamin B6 and 3.7 times more Vitamin B9 than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain 4.6 times more Vitamin A, more Vitamin C, 11 times more Vitamin E and more Vitamin K than Cornmeal, degermed, enriched, yellow.
• Both Cornmeal, degermed, enriched, yellow and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Cornmeal, degermed, enriched, yellow have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Cornmeal, degermed, enriched, yellow as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cornmeal, degermed, enriched, yellow vs Cooked Chopped Frozen Broccoli:

• 14 ounces of Cornmeal, degermed, enriched, yellow have 2.2 times more Copper, 7.1 times more Iron, 2.5 times more Magnesium, 2 times more Phosphorus, 15 times more Selenium and 2.4 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain 11 times more Calcium, 1.3 times more Manganese and 8.1 times more Water than Cornmeal, degermed, enriched, yellow.
• Both Cornmeal, degermed, enriched, yellow and Cooked Chopped Frozen Broccoli contain similar levels of Potassium per 14 ounces.
• 14 ounces of Cornmeal, degermed, enriched, yellow lack sufficient amounts of Calcium
• 14 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cornmeal, degermed, enriched, yellow have 13.2 times more Energy, 62.2 times more Omega 6, 14.9 times more Carbohydrate, 1.3 times more Fiber and 2.3 times more Protein than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain 2.1 times more Omega 3 than Cornmeal, degermed, enriched, yellow.
• Both Cornmeal, degermed, enriched, yellow and Cooked Chopped Frozen Broccoli offer comparable quantities of Sugars per 14 ounces.
• 14 ounces of Cornmeal, degermed, enriched, yellow provide inadequate amounts of Omega 3
• 14 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6