Comparing Nutrients in 14 ounces Yellow Unenriched Degermed Cornmeal VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Yellow Unenriched Degermed Cornmeal	8%	4%	88%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Yellow Unenriched Degermed Cornmeal	Boiled Broccoli	Recommended Dietary Allowance
Energy	50.6% 1469kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	7.16% 6.95g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	2.73% 0.87g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	4.96% 0.079g	29.5% 0.47g	1.6g per day for Men 19-50 years
Omega 6	19% 3.2g	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	243% 315g	22% 28.5g	130g per day for Men 19-50 years
Sugars	8.8% 6.4g	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	0.93% 0.67g	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	% 2.22g	% 1.94g	g per day for Men 19-50 years
Sucrose	% 2.7g	% 0.32g	g per day for Men 19-50 years
Fiber	40.7% 15.5g	34.5% 13g	38g per day for Men 19-50 years
Protein	50.4% 28.2g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Yellow Unenriched Degermed Cornmeal	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	46.3% 0.56mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.97mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55.6% 0.72mg	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	29.8% 119μg	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	3.18% 0.48mg	38.4% 5.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	467% 560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yellow Unenriched Degermed Cornmeal	Boiled Broccoli	Recommended Dietary Allowance
Calcium	1.2% 12mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	33.5% 0.3mg	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	54.6% 4.37mg	33.2% 2.66mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	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	56% 393mg	38% 266mg	700mg per day for Men 19-50 years
Potassium	16.6% 564mg	34.2% 1163mg	3400mg per day for Men 19-50 years
Selenium	75.8% 41.7μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	24% 2.6mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	1.2% 44.4g	9.57% 354g	3700g per day for Men 19-50 years

Nutrient Comparison: Yellow Unenriched Degermed Cornmeal VS Boiled Broccoli per 14 oz

Compare the macro and micronutrient content in 14 oz of Yellow Unenriched Degermed Cornmeal versus 14 oz of Boiled Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Yellow Unenriched Degermed Cornmeal vs Boiled Broccoli:

• 14 ounces of Yellow Unenriched Degermed Cornmeal have 2.2 times more Vitamin B1 and 1.8 times more Vitamin B3 than Boiled Broccoli.
• While 14 oz of Boiled and Drained Broccoli contain 7 times more Vitamin A, 2.5 times more Vitamin B2, 2.6 times more Vitamin B5, 3.6 times more Vitamin B9, more Vitamin C, 12.1 times more Vitamin E and more Vitamin K than Yellow Unenriched Degermed Cornmeal.
• Both Yellow Unenriched Degermed Cornmeal and Boiled Broccoli provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Yellow Unenriched Degermed Cornmeal have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Yellow Unenriched Degermed Cornmeal as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Yellow Unenriched Degermed Cornmeal vs Boiled Broccoli:

• 14 ounces of Yellow Unenriched Degermed Cornmeal have 1.2 times more Copper, 1.6 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 Broccoli.
• While 14 oz of Boiled and Drained Broccoli contain 13.3 times more Calcium, 2.1 times more Potassium, 5.9 times more Sodium and 8 times more Water than Yellow Unenriched Degermed Cornmeal.
• Both Yellow Unenriched Degermed Cornmeal and Boiled Broccoli contain similar levels of Manganese per 14 ounces.
• 14 ounces of Yellow Unenriched Degermed Cornmeal lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Yellow Unenriched Degermed Cornmeal have 10.6 times more Energy, 15.8 times more Omega 6, 11.1 times more Carbohydrate and 3 times more Protein than Boiled Broccoli.
• While 14 oz of Boiled and Drained Broccoli contain 6 times more Omega 3 than Yellow Unenriched Degermed Cornmeal.
• Both Yellow Unenriched Degermed Cornmeal and Boiled Broccoli offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Yellow Unenriched Degermed Cornmeal provide inadequate amounts of Omega 3
• 14 ounces of Boiled Broccoli provide inadequate amounts of Energy and Omega 6