Comparing Nutrients in 1 pound Boiled Broccoli VS Whole Blue Corn Flour

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Whole Blue Corn Flour	9%	12%	79%

Macro Nutrients

	Boiled Broccoli	Whole Blue Corn Flour	Recommended Dietary Allowance
Energy	5.47% 159kcal	57% 1651kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	24% 23g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	NA	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	NA	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	258% 335g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	NA	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	4.63% 3.36g	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	% 2.22g	NA	g per day for Men 19-50 years
Sucrose	% 0.36g	NA	g per day for Men 19-50 years
Fiber	39.4% 15g	100% 38g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	71% 39.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Whole Blue Corn Flour	Recommended Dietary Allowance
Vitamin A	39% 349μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	80.3% 1.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	73.7% 11.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	164% 2.13mg	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	122% 490μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	327% 294mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	44% 6.58mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	533% 640μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Whole Blue Corn Flour	Recommended Dietary Allowance
Calcium	18% 181mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	77.6% 0.7mg	0.9mg per day for Men 19-50 years
Fluoride	0.45% 18μg	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	38% 3.04mg	99% 7.9mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	119% 499mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	106% 2.45mg	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	43.4% 304mg	170% 1193mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	51% 1728mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	18% 9.98μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	92% 10mg	11mg per day for Men 19-50 years
Water	11% 405g	1.33% 49g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Whole Blue Corn Flour per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Broccoli versus 1 lb of Whole Blue Corn Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Broccoli vs Whole Blue Corn Flour:

• 1 lb of Whole-grain Blue Corn Flour contains 2.5 times more Vitamin B1, 1.9 times more Vitamin B2, 4.7 times more Vitamin B3 and 2.4 times more Vitamin B6 than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Whole Blue Corn Flour provide similar amounts of Vitamin B5 per one pound.

Comparing minerals per 1 pound for Boiled Broccoli vs Whole Blue Corn Flour:

• 1 pound of Boiled Broccoli has 8 times more Calcium, 8.2 times more Sodium and 8.2 times more Water than Whole Blue Corn Flour.
• While 1 lb of Whole-grain Blue Corn Flour contains 2.5 times more Copper, 2.6 times more Iron, 5.2 times more Magnesium, 2.8 times more Manganese, 3.9 times more Phosphorus, 1.3 times more Potassium, 1.4 times more Selenium and 5 times more Zinc than Boiled and Drained Broccoli.
• 1 pound of Whole Blue Corn Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Whole-grain Blue Corn Flour contains 10.4 times more Energy, 12.4 times more Fat, 10.3 times more Carbohydrate, 2.5 times more Fiber and 3.7 times more Protein than Boiled and Drained Broccoli.
• 1 pound of Boiled Broccoli provide inadequate amounts of Energy