Comparing Nutrients in 1 kilogram Cooked Broccoli Raab VS White Cornmeal

Macros Ratio

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

Macro Nutrients

	Cooked Broccoli Raab	White Cornmeal	Recommended Dietary Allowance
Energy	8.62% 250kcal	125% 3620kcal	2900kcal per day for Men 19-50 years
Fat	5.36% 5.2g	37% 36g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	15.8% 5.05g	32g per day for Men 19-50 years
Omega 3	126% 2g	30.6% 0.49g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	93% 16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31g	591% 769g	130g per day for Men 19-50 years
Sugars	8.55% 6.2g	8.83% 6.4g	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	3.3% 2.4g	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	% 2.3g	NA	g per day for Men 19-50 years
Sucrose	% 1.5g	NA	g per day for Men 19-50 years
Fiber	73.7% 28g	192% 73g	38g per day for Men 19-50 years
Protein	68.4% 38.3g	145% 81g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	White Cornmeal	Recommended Dietary Allowance
Vitamin A	252% 2270μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	141% 1.7mg	321% 3.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	155% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20mg	227% 36.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.6% 4.5mg	85% 4.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	234% 3.04mg	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	178% 710μg	62.5% 250μg	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	411% 370mg	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	169% 25.3mg	28% 4.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2133% 2560μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	White Cornmeal	Recommended Dietary Allowance
Calcium	118% 1180mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	214% 1.93mg	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	159% 12.7mg	431% 34.5mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	165% 3.8mg	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	117% 820mg	344% 2410mg	700mg per day for Men 19-50 years
Potassium	101% 3430mg	84.4% 2870mg	3400mg per day for Men 19-50 years
Selenium	23.6% 13μg	282% 155μg	55μg per day for Men 19-50 years
Sodium	37.3% 560mg	23.3% 350mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	165% 18mg	11mg per day for Men 19-50 years
Water	24.7% 914g	2.77% 103g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS White Cornmeal per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Broccoli Raab versus 1 kg of White Cornmeal to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Broccoli Raab vs White Cornmeal:

• 1 kilogram of Cooked Broccoli Raab has 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 White Cornmeal.
• While 1 kg of Whole-grain White Cornmeal contains 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.
• Both Cooked Broccoli Raab and White Cornmeal provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of White Cornmeal have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Cooked Broccoli Raab as well as Whole-grain White Cornmeal have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Broccoli Raab vs White Cornmeal:

• 1 kilogram of Cooked Broccoli Raab has 19.7 times more Calcium, 1.6 times more Sodium and 8.9 times more Water than White Cornmeal.
• While 1 kg of Whole-grain White Cornmeal contains 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.
• Both Cooked Broccoli Raab and White Cornmeal contain similar levels of Potassium per one kilogram.
• 1 kilogram of White Cornmeal lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Broccoli Raab has 4.1 times more Omega 3 than White Cornmeal.
• While 1 kg of Whole-grain White Cornmeal contains 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.
• 1 kilogram of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6