Comparing Nutrients in 1 kilogram Whole Yellow Corn Flour VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Whole Yellow Corn Flour	7%	9%	84%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Whole Yellow Corn Flour	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	124% 3610kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	39.8% 38.6g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	17% 5.43g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	78% 1.25g	1.6g per day for Men 19-50 years
Omega 6	100% 17g	2.18% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	591% 769g	41% 53.5g	130g per day for Men 19-50 years
Sugars	8.83% 6.4g	20.3% 14.7g	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	192% 73g	79% 30g	38g per day for Men 19-50 years
Protein	124% 69.3g	54.6% 30.6g	56g per day for Men 19-50 years

Vitamins

	Whole Yellow Corn Flour	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	63.3% 570μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	205% 2.46mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.5% 0.8mg	87.7% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	29% 4.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	132% 6.6mg	48.4% 2.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	285% 3.7mg	135% 1.75mg	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	62.5% 250μg	235% 940μg	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	759% 683mg	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	28% 4.2mg	90% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	845% 1014μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Yellow Corn Flour	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	7% 70mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	256% 2.3mg	40% 0.36mg	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	298% 24mg	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	221% 930mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	200% 4.6mg	111% 2.56mg	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	389% 2720mg	84.3% 590mg	700mg per day for Men 19-50 years
Potassium	93% 3150mg	73.5% 2500mg	3400mg per day for Men 19-50 years
Selenium	280% 154μg	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	11.3% 170mg	1500mg per day for Men 19-50 years
Zinc	157% 17.3mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	2.95% 109g	24.5% 906g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Yellow Corn Flour VS Frozen Broccoli Spears per 1 kg

Compare the macro and micronutrient content in 1 kg of Whole Yellow Corn Flour versus 1 kg of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Whole Yellow Corn Flour has 3.4 times more Vitamin B1, 4.1 times more Vitamin B3, 2.7 times more Vitamin B5 and 2.1 times more Vitamin B6 than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains 5.2 times more Vitamin A, 1.4 times more Vitamin B2, 3.8 times more Vitamin B9, more Vitamin C, 3.2 times more Vitamin E and 338 times more Vitamin K than Whole-grain Yellow Corn Flour.
• 1 kilogram of Whole Yellow Corn Flour have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Whole-grain Yellow Corn Flour as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Whole Yellow Corn Flour has 6.4 times more Copper, 3.3 times more Iron, 5.8 times more Magnesium, 1.8 times more Manganese, 4.6 times more Phosphorus, 1.3 times more Potassium, 8.1 times more Selenium and 5.1 times more Zinc than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains 5.9 times more Calcium and 8.3 times more Water than Whole-grain Yellow Corn Flour.
• 1 kilogram of Whole Yellow Corn Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Whole Yellow Corn Flour has 12.4 times more Energy, 11.4 times more Fat, 46.1 times more Omega 6, 14.4 times more Carbohydrate, 2.4 times more Fiber and 2.3 times more Protein than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains 2.4 times more Omega 3 and 2.3 times more Sugars than Whole-grain Yellow Corn Flour.
• 1 kilogram of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6