Comparing Nutrients in 1 pound Broccoli VS Degermed yellow Corn flour

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Degermed yellow Corn flour	6%	3%	91%

Macro Nutrients

	Broccoli	Degermed yellow Corn flour	Recommended Dietary Allowance
Energy	5.3% 154kcal	58.7% 1701kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	6.5% 6.3g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	2.42% 0.78g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	6.24% 0.1g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	18% 3.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	289% 375g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	4% 2.9g	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	4.25% 3.1g	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	% 0.45g	NA	g per day for Men 19-50 years
Fiber	31% 11.8g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	23% 12.8g	45.3% 25.4g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Degermed yellow Corn flour	Recommended Dietary Allowance
Vitamin A	15.6% 141μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	75.3% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	4.7% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	34% 0.44mg	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	71.4% 286μg	54.4% 218μg	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	450% 405mg	0% 0mg	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	23.6% 3.54mg	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	384% 461μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Degermed yellow Corn flour	Recommended Dietary Allowance
Calcium	21.3% 213mg	0.91% 9.07mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	71.6% 0.64mg	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	41.4% 3.3mg	51.6% 4.13mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	11% 0.25mg	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	42.8% 299mg	39% 272mg	700mg per day for Men 19-50 years
Potassium	42% 1433mg	12% 408mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	66% 36.3μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	15.3% 1.68mg	11mg per day for Men 19-50 years
Water	11% 405g	1.2% 44.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Broccoli vs Degermed yellow Corn flour:

• Raw Broccoli has 2.8 times more Vitamin A, 2 times more Vitamin B2, 11 times more Vitamin B5, 1.8 times more Vitamin B6, 1.3 times more Vitamin B9, more Vitamin C, 5.2 times more Vitamin E and 338.7 times more Vitamin K than Degermed yellow Corn flour.
• While Degermed yellow Corn flour contains 4.2 times more Vitamin B3 than Raw Broccoli.
• Both Raw Broccoli and Degermed yellow Corn flour have similar amounts of Vitamin B1 per 1 lb.
• Both Raw Broccoli as well as Degermed yellow Corn flour have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Broccoli vs Degermed yellow Corn flour:

• Raw Broccoli has 23.5 times more Calcium, 3.8 times more Manganese, 3.5 times more Potassium, 33 times more Sodium and 9.1 times more Water than Degermed yellow Corn flour.
• While Degermed yellow Corn flour contains 2.9 times more Copper and 3.2 times more Selenium than Raw Broccoli.
• Both Raw Broccoli and Degermed yellow Corn flour have similar amounts of Iron, Magnesium, Phosphorus and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Broccoli has 2.9 times more Omega 3, 2.7 times more Sugars and 1.4 times more Fiber than Degermed yellow Corn flour.
• While Degermed yellow Corn flour contains 11 times more Energy, 3.8 times more Fat, 13.7 times more Omega 6, 12.5 times more Carbohydrate and 2 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Degermed yellow Corn flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.