Comparing Nutrients in 1 kilogram Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched	10%	7%	83%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	120% 3480kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	29.4% 28.5g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	12.5% 4g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	24.4% 0.39g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	74% 12.6g	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	565% 734g	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	NA	18.6% 13.5g	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	11.4% 8.3g	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	% 7.5g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	166% 63g	79% 30g	38g per day for Men 19-50 years
Protein	150% 84g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	15.6% 140μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	594% 7.13mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	333% 4.33mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	325% 52mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.6% 3.83mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	296% 3.85mg	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	660% 2640μg	168% 670μg	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	627% 564mg	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	NA	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	299% 2990mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	42.2% 0.38mg	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	619% 49.5mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	129% 540mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	224% 5.16mg	128% 2.94mg	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	930% 6510mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	61% 2070mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	NA	51% 28μg	55μg per day for Men 19-50 years
Sodium	879% 13190mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	126% 14mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	2.8% 103g	24.7% 915g	3700g per day for Men 19-50 years

Nutrient Comparison: Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched VS Frozen Chopped Broccoli per 1 kg

Compare the macro and micronutrient content in 1 kg of Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched versus 1 kg of Frozen Chopped Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched vs Frozen Chopped Broccoli:

• 1 kilogram of Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched has 13.5 times more Vitamin B1, 4.5 times more Vitamin B2, 11.1 times more Vitamin B3, 1.4 times more Vitamin B5, 3 times more Vitamin B6 and 3.9 times more Vitamin B9 than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 3.7 times more Vitamin A and more Vitamin C than Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched.
• 1 kilogram of Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched have insufficient amounts of Vitamin A and Vitamin C
• Both Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched vs Frozen Chopped Broccoli:

• 1 kilogram of Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched has 5.3 times more Calcium, 3.7 times more Copper, 6.1 times more Iron, 3 times more Magnesium, 1.8 times more Manganese, 13 times more Phosphorus, 55 times more Sodium and 2.9 times more Zinc than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 8.9 times more Water than Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched.
• Both Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched and Frozen Chopped Broccoli contain similar levels of Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched has 13.4 times more Energy, 9.8 times more Fat, 40.6 times more Omega 6, 15.4 times more Carbohydrate, 2.1 times more Fiber and 3 times more Protein than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 2.7 times more Omega 3 than Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched.
• 1 kilogram of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6