Comparing Nutrients in 1 kilogram Frozen Broccoli Spears VS Cornmeal, degermed, enriched, yellow

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Cornmeal, degermed, enriched, yellow	8%	4%	88%

Macro Nutrients

	Frozen Broccoli Spears	Cornmeal, degermed, enriched, yellow	Recommended Dietary Allowance
Energy	10% 290kcal	128% 3700kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	18% 17.5g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	6.88% 2.2g	32g per day for Men 19-50 years
Omega 3	78% 1.25g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	2.18% 0.37g	47.5% 8.1g	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	611% 795g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	22.2% 16g	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	2.34% 1.7g	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	% 5.6g	g per day for Men 19-50 years
Sucrose	NA	% 6.8g	g per day for Men 19-50 years
Fiber	79% 30g	103% 39g	38g per day for Men 19-50 years
Protein	54.6% 30.6g	127% 71g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Cornmeal, degermed, enriched, yellow	Recommended Dietary Allowance
Vitamin A	63.3% 570μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	459% 5.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.7% 1.14mg	294% 3.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.62mg	311% 49.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	48% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	140% 1.82mg	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	235% 940μg	523% 2090μg	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	759% 683mg	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	90% 13.5mg	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	845% 1014μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Cornmeal, degermed, enriched, yellow	Recommended Dietary Allowance
Calcium	41% 410mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	84.4% 0.76mg	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	90% 7.2mg	545% 43.6mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	76% 320mg	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	75.7% 1.74mg	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	84.3% 590mg	141% 990mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	60% 6.6mg	11mg per day for Men 19-50 years
Water	24.5% 906g	3.02% 112g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Cornmeal, degermed, enriched, yellow per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Broccoli Spears versus 1 kg of Cornmeal, degermed, enriched, yellow to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Broccoli Spears vs Cornmeal, degermed, enriched, yellow:

• 1 kilogram of Frozen Broccoli Spears has 5.2 times more Vitamin A, more Vitamin C, 11.3 times more Vitamin E and more Vitamin K than Cornmeal, degermed, enriched, yellow.
• While 1 kg of Cornmeal, degermed, enriched, yellow contains 7.7 times more Vitamin B1, 3.4 times more Vitamin B2, 10.8 times more Vitamin B3 and 2.2 times more Vitamin B9 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Cornmeal, degermed, enriched, yellow provide similar amounts of Vitamin B5 and Vitamin B6 per one kilogram.
• 1 kilogram of Cornmeal, degermed, enriched, yellow have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Frozen Broccoli Spears as well as Cornmeal, degermed, enriched, yellow have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Broccoli Spears vs Cornmeal, degermed, enriched, yellow:

• 1 kilogram of Frozen Broccoli Spears has 13.7 times more Calcium, 1.5 times more Manganese, 1.8 times more Potassium and 8.1 times more Water than Cornmeal, degermed, enriched, yellow.
• While 1 kg of Cornmeal, degermed, enriched, yellow contains 2.1 times more Copper, 6.1 times more Iron, 2 times more Magnesium, 1.7 times more Phosphorus, 5.5 times more Selenium and 1.9 times more Zinc than Frozen Broccoli Spears.
• 1 kilogram of Cornmeal, degermed, enriched, yellow lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Broccoli Spears has 6.3 times more Omega 3 than Cornmeal, degermed, enriched, yellow.
• While 1 kg of Cornmeal, degermed, enriched, yellow contains 12.8 times more Energy, 21.8 times more Omega 6, 14.9 times more Carbohydrate, 1.3 times more Fiber and 2.3 times more Protein than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Cornmeal, degermed, enriched, yellow offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6
• 1 kilogram of Cornmeal, degermed, enriched, yellow provide inadequate amounts of Omega 3