Comparing Nutrients in 1 kilogram Cooked Chopped Frozen Broccoli VS Cornmeal, yellow, self-rising, bolted, plain, enriched

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Cornmeal, yellow, self-rising, bolted, plain, enriched	10%	9%	81%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Cornmeal, yellow, self-rising, bolted, plain, enriched	Recommended Dietary Allowance
Energy	9.66% 280kcal	115% 3340kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	35% 34g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	15% 4.8g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	29.4% 0.47g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	88.4% 15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.5g	541% 703g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	79% 30g	176% 67g	38g per day for Men 19-50 years
Protein	55.4% 31g	148% 82.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Cornmeal, yellow, self-rising, bolted, plain, enriched	Recommended Dietary Allowance
Vitamin A	56.7% 510μg	25.6% 230μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	551% 6.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	308% 4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	331% 53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	85% 4.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	415% 5.4mg	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	140% 560μg	583% 2330μg	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	446% 401mg	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	88% 13mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	734% 881μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Cornmeal, yellow, self-rising, bolted, plain, enriched	Recommended Dietary Allowance
Calcium	33% 330mg	361% 3610mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	167% 1.5mg	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	76.3% 6.1mg	720% 57.6mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	205% 860mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	217% 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	70% 490mg	1149% 8040mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	75% 2550mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	NA	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	831% 12470mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	182% 20mg	11mg per day for Men 19-50 years
Water	24.5% 907g	3.4% 126g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Cornmeal, yellow, self-rising, bolted, plain, enriched per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Chopped Frozen Broccoli versus 1 kg of Cornmeal, yellow, self-rising, bolted, plain, enriched to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Chopped Frozen Broccoli vs Cornmeal, yellow, self-rising, bolted, plain, enriched:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 2.2 times more Vitamin A and more Vitamin C than Cornmeal, yellow, self-rising, bolted, plain, enriched.
• While 1 kg of Cornmeal, yellow, self-rising, bolted, plain, enriched contains 12 times more Vitamin B1, 4.9 times more Vitamin B2, 11.6 times more Vitamin B3, 1.6 times more Vitamin B5, 4.2 times more Vitamin B6 and 4.2 times more Vitamin B9 than Boiled Chopped Frozen Broccoli.
• 1 kilogram of Cornmeal, yellow, self-rising, bolted, plain, enriched have insufficient amounts of Vitamin C
• Both Boiled Chopped Frozen Broccoli as well as Cornmeal, yellow, self-rising, bolted, plain, enriched have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Chopped Frozen Broccoli vs Cornmeal, yellow, self-rising, bolted, plain, enriched:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 7.2 times more Water than Cornmeal, yellow, self-rising, bolted, plain, enriched.
• While 1 kg of Cornmeal, yellow, self-rising, bolted, plain, enriched contains 10.9 times more Calcium, 4.4 times more Copper, 9.4 times more Iron, 6.6 times more Magnesium, 2.2 times more Manganese, 16.4 times more Phosphorus, 1.8 times more Potassium, 113.4 times more Sodium and 7.1 times more Zinc than Boiled Chopped Frozen Broccoli.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Cornmeal, yellow, self-rising, bolted, plain, enriched contains 11.9 times more Energy, 28.3 times more Fat, 115.6 times more Omega 6, 13.1 times more Carbohydrate, 2.2 times more Fiber and 2.7 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Cornmeal, yellow, self-rising, bolted, plain, enriched offer comparable quantities of Omega 3 per one kilogram.
• 1 kilogram of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6