Comparing Nutrients in 14 ounces Cornmeal VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Cornmeal	9%	9%	82%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Cornmeal	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	49.5% 1437kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	14.7% 14.2g	2.13% 2.06g	97g per day for Men 19-50 years
Saturated Fat	6.26% 2g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	50% 0.8g	1.6g per day for Men 19-50 years
Omega 6	37% 6.3g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	235% 305g	9.53% 12.4g	130g per day for Men 19-50 years
Sugars	3.5% 2.54g	3.4% 2.46g	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	1.3% 0.95g	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	% 0.91g	g per day for Men 19-50 years
Sucrose	NA	% 0.6g	g per day for Men 19-50 years
Fiber	76.2% 29g	29.2% 11g	38g per day for Men 19-50 years
Protein	57.5% 32.2g	27% 15.2g	56g per day for Men 19-50 years

Vitamins

	Cornmeal	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	100% 901μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	127% 1.53mg	56% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.4% 0.8mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	50% 8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.7% 1.7mg	35.6% 1.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	93% 1.2mg	67% 0.87mg	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	70.4% 282μg	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	163% 147mg	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	67% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cornmeal	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	2.4% 24mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	85% 0.77mg	33% 0.3mg	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	171% 13.7mg	63% 5.04mg	8mg per day for Men 19-50 years
Magnesium	120% 504mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	86% 1.98mg	65.6% 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	137% 957mg	46.5% 325mg	700mg per day for Men 19-50 years
Potassium	33.5% 1139mg	40% 1361mg	3400mg per day for Men 19-50 years
Selenium	112% 61.5μg	9.4% 5.16μg	55μg per day for Men 19-50 years
Sodium	9.26% 139mg	15% 222mg	1500mg per day for Men 19-50 years
Zinc	65.7% 7.22mg	19.5% 2.14mg	11mg per day for Men 19-50 years
Water	1.1% 40.7g	9.8% 363g	3700g per day for Men 19-50 years

Nutrient Comparison: Cornmeal VS Cooked Broccoli Raab per 14 oz

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

Lets compare vitamin content per 14 ounces of Cornmeal vs Cooked Broccoli Raab:

• 14 ounces of Cornmeal have 2.3 times more Vitamin B1, 1.4 times more Vitamin B2, 1.8 times more Vitamin B3 and 1.4 times more Vitamin B6 than Cooked Broccoli Raab.
• While 14 oz of Cooked Broccoli Raab contain 20.6 times more Vitamin A, 2.8 times more Vitamin B9, more Vitamin C, 6 times more Vitamin E and 853.3 times more Vitamin K than Whole-grain Yellow Cornmeal.
• Both Cornmeal and Cooked Broccoli Raab provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Cornmeal have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Whole-grain Yellow Cornmeal as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cornmeal vs Cooked Broccoli Raab:

• 14 ounces of Cornmeal have 2.6 times more Copper, 2.7 times more Iron, 4.7 times more Magnesium, 1.3 times more Manganese, 2.9 times more Phosphorus, 11.9 times more Selenium and 3.4 times more Zinc than Cooked Broccoli Raab.
• While 14 oz of Cooked Broccoli Raab contain 19.7 times more Calcium, 1.6 times more Sodium and 8.9 times more Water than Whole-grain Yellow Cornmeal.
• Both Cornmeal and Cooked Broccoli Raab contain similar levels of Potassium per 14 ounces.
• 14 ounces of Cornmeal lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cornmeal have 14.5 times more Energy, 6.9 times more Fat, 51.3 times more Omega 6, 24.6 times more Carbohydrate, 2.6 times more Fiber and 2.1 times more Protein than Cooked Broccoli Raab.
• While 14 oz of Cooked Broccoli Raab contain 4.1 times more Omega 3 than Whole-grain Yellow Cornmeal.
• 14 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6