Comparing Nutrients in 1 kilogram Yellow Unenriched Degermed Cornmeal VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Yellow Unenriched Degermed Cornmeal	8%	4%	88%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Yellow Unenriched Degermed Cornmeal	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	128% 3700kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.5g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	6.88% 2.2g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	12.5% 0.2g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	47.5% 8.1g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	611% 795g	41% 53.5g	130g per day for Men 19-50 years
Sugars	22.2% 16g	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	2.34% 1.7g	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	% 5.6g	NA	g per day for Men 19-50 years
Sucrose	% 6.8g	NA	g per day for Men 19-50 years
Fiber	103% 39g	79% 30g	38g per day for Men 19-50 years
Protein	127% 71g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Yellow Unenriched Degermed Cornmeal	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	117% 1.4mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.5% 10mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48% 2.4mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	140% 1.82mg	100% 1.3mg	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	75% 300μg	140% 560μg	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	446% 401mg	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	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yellow Unenriched Degermed Cornmeal	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	3% 30mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	84.4% 0.76mg	37.8% 0.34mg	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	138% 11mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	76% 320mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	75.7% 1.74mg	97% 2.23mg	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	141% 990mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	60% 6.6mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	3.02% 112g	24.5% 907g	3700g per day for Men 19-50 years

Nutrient Comparison: Yellow Unenriched Degermed Cornmeal VS Cooked Chopped Frozen Broccoli per 1 kg

Compare the macro and micronutrient content in 1 kg of Yellow Unenriched Degermed Cornmeal versus 1 kg of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Yellow Unenriched Degermed Cornmeal vs Cooked Chopped Frozen Broccoli:

• 1 kilogram of Yellow Unenriched Degermed Cornmeal has 2.5 times more Vitamin B1, 2.2 times more Vitamin B3 and 1.4 times more Vitamin B6 than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 4.6 times more Vitamin A, 1.6 times more Vitamin B2, 1.9 times more Vitamin B9, more Vitamin C, 11 times more Vitamin E and more Vitamin K than Yellow Unenriched Degermed Cornmeal.
• Both Yellow Unenriched Degermed Cornmeal and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Yellow Unenriched Degermed Cornmeal have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Yellow Unenriched Degermed Cornmeal as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Yellow Unenriched Degermed Cornmeal vs Cooked Chopped Frozen Broccoli:

• 1 kilogram of Yellow Unenriched Degermed Cornmeal has 2.2 times more Copper, 1.8 times more Iron, 2.5 times more Magnesium, 2 times more Phosphorus, 15 times more Selenium and 2.4 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 11 times more Calcium, 1.3 times more Manganese and 8.1 times more Water than Yellow Unenriched Degermed Cornmeal.
• Both Yellow Unenriched Degermed Cornmeal and Cooked Chopped Frozen Broccoli contain similar levels of Potassium per one kilogram.
• 1 kilogram of Yellow Unenriched Degermed Cornmeal lack sufficient amounts of Calcium
• 1 kilogram of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Yellow Unenriched Degermed Cornmeal has 13.2 times more Energy, 62.2 times more Omega 6, 14.9 times more Carbohydrate, 1.3 times more Fiber and 2.3 times more Protein than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 2.1 times more Omega 3 than Yellow Unenriched Degermed Cornmeal.
• Both Yellow Unenriched Degermed Cornmeal and Cooked Chopped Frozen Broccoli offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Yellow Unenriched Degermed Cornmeal provide inadequate amounts of Omega 3
• 1 kilogram of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6