Comparing Nutrients in 1 kilogram White Corn flour masa VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
White Corn flour masa	9%	9%	82%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	White Corn flour masa	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	125% 3630kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	38% 37g	5.36% 5.2g	97g per day for Men 19-50 years
Saturated Fat	16.6% 5.32g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	32.5% 0.52g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	98% 16.7g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	589% 766g	24% 31g	130g per day for Men 19-50 years
Sugars	22.2% 16g	8.55% 6.2g	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	3.3% 2.4g	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	% 2.3g	g per day for Men 19-50 years
Sucrose	NA	% 1.5g	g per day for Men 19-50 years
Fiber	168% 64g	73.7% 28g	38g per day for Men 19-50 years
Protein	151% 84.6g	68.4% 38.3g	56g per day for Men 19-50 years

Vitamins

	White Corn flour masa	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	252% 2270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	186% 2.23mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74.6% 0.97mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.3mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.4% 1.92mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	365% 4.75mg	169% 2.2mg	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	72.5% 290μg	178% 710μg	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	411% 370mg	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	8% 1.2mg	169% 25.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2133% 2560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Corn flour masa	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	138% 1380mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	232% 2.1mg	83.3% 0.75mg	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	184% 14.7mg	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	221% 930mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	163% 3.76mg	165% 3.8mg	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	330% 2310mg	117% 820mg	700mg per day for Men 19-50 years
Potassium	77% 2620mg	101% 3430mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	37.3% 560mg	1500mg per day for Men 19-50 years
Zinc	164% 18mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	2.65% 98g	24.7% 914g	3700g per day for Men 19-50 years

Nutrient Comparison: White Corn flour masa VS Cooked Broccoli Raab per 1 kg

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

Lets compare vitamin content per 1 kilogram of White Corn flour masa vs Cooked Broccoli Raab:

• 1 kilogram of White Corn flour masa has 1.3 times more Vitamin B1 and 2.2 times more Vitamin B6 than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains more Vitamin A, 1.4 times more Vitamin B2, 2.3 times more Vitamin B5, 2.4 times more Vitamin B9, more Vitamin C, 21.1 times more Vitamin E and more Vitamin K than White Corn flour masa.
• Both White Corn flour masa and Cooked Broccoli Raab provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of White Corn flour masa have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both White Corn flour masa as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for White Corn flour masa vs Cooked Broccoli Raab:

• 1 kilogram of White Corn flour masa has 2.8 times more Copper, 3.4 times more Magnesium, 2.8 times more Phosphorus, 8.1 times more Selenium and 3.3 times more Zinc than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 1.3 times more Potassium, 11.2 times more Sodium and 9.3 times more Water than White Corn flour masa.
• Both White Corn flour masa and Cooked Broccoli Raab contain similar levels of Calcium, Iron and Manganese per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of White Corn flour masa has 14.5 times more Energy, 7.1 times more Fat, 53.9 times more Omega 6, 24.5 times more Carbohydrate, 2.6 times more Sugars, 2.3 times more Fiber and 2.2 times more Protein than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 3.9 times more Omega 3 than White Corn flour masa.
• 1 kilogram of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6