Comparing Nutrients in 1 kilogram Broccoli VS Whole Yellow Corn Flour

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Whole Yellow Corn Flour	7%	9%	84%

Macro Nutrients

	Broccoli	Whole Yellow Corn Flour	Recommended Dietary Allowance
Energy	11.7% 340kcal	124% 3610kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	39.8% 38.6g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	17% 5.43g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	100% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.4g	591% 769g	130g per day for Men 19-50 years
Sugars	23.4% 17g	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	9.38% 6.8g	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	% 4.9g	NA	g per day for Men 19-50 years
Sucrose	% 1g	NA	g per day for Men 19-50 years
Fiber	68.4% 26g	192% 73g	38g per day for Men 19-50 years
Protein	50.4% 28g	124% 69.3g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Whole Yellow Corn Flour	Recommended Dietary Allowance
Vitamin A	34.4% 310μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	205% 2.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.17mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.73mg	132% 6.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	285% 3.7mg	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	158% 630μg	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	991% 892mg	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	52% 7.8mg	28% 4.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Whole Yellow Corn Flour	Recommended Dietary Allowance
Calcium	47% 470mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	256% 2.3mg	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	91% 7.3mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	221% 930mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	200% 4.6mg	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	94% 660mg	389% 2720mg	700mg per day for Men 19-50 years
Potassium	93% 3160mg	93% 3150mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	280% 154μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	157% 17.3mg	11mg per day for Men 19-50 years
Water	24% 893g	2.95% 109g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Broccoli vs Whole Yellow Corn Flour:

• Raw Broccoli has 2.8 times more Vitamin A, 1.5 times more Vitamin B2, 2.5 times more Vitamin B9, more Vitamin C, 1.9 times more Vitamin E and 338.7 times more Vitamin K than Whole-grain Yellow Corn Flour.
• While Whole-grain Yellow Corn Flour contains 3.5 times more Vitamin B1, 3 times more Vitamin B3 and 2.1 times more Vitamin B6 than Raw Broccoli.
• Both Raw Broccoli and Whole-grain Yellow Corn Flour have similar amounts of Vitamin B5 per 1 kg.
• Both Raw Broccoli as well as Whole-grain Yellow Corn Flour have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Broccoli vs Whole Yellow Corn Flour:

• Raw Broccoli has 6.7 times more Calcium, 6.6 times more Sodium and 8.2 times more Water than Whole-grain Yellow Corn Flour.
• While Whole-grain Yellow Corn Flour contains 4.7 times more Copper, 3.3 times more Iron, 4.4 times more Magnesium, 2.2 times more Manganese, 4.1 times more Phosphorus, 6.2 times more Selenium and 4.2 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Whole-grain Yellow Corn Flour have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Broccoli has 2.7 times more Sugars than Whole-grain Yellow Corn Flour.
• While Whole-grain Yellow Corn Flour contains 10.6 times more Energy, 10.4 times more Fat, 4.8 times more Saturated Fat, 34.8 times more Omega 6, 11.6 times more Carbohydrate, 2.8 times more Fiber and 2.5 times more Protein than Raw Broccoli.
• Both Raw Broccoli and Whole-grain Yellow Corn Flour have similar amounts of Omega 3 per 1 kg.
• Both Raw Broccoli as well as Whole-grain Yellow Corn Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.