Comparing Nutrients in 1 pound Broccoli VS Cornmeal, degermed, enriched, yellow

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Cornmeal, degermed, enriched, yellow	8%	4%	88%

Macro Nutrients

	Broccoli	Cornmeal, degermed, enriched, yellow	Recommended Dietary Allowance
Energy	5.3% 154kcal	58% 1678kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	8.2% 7.94g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	3.1% 1g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	5.67% 0.091g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	21.6% 3.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	277% 360g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	10% 7.3g	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	1.06% 0.77g	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	% 2.54g	g per day for Men 19-50 years
Sucrose	% 0.45g	% 3.1g	g per day for Men 19-50 years
Fiber	31% 11.8g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	23% 12.8g	57.6% 32.3g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Cornmeal, degermed, enriched, yellow	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	208% 2.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	133% 1.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	141% 22.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	21.8% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	63.5% 0.83mg	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	237% 948μg	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	3.63% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	384% 461μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Cornmeal, degermed, enriched, yellow	Recommended Dietary Allowance
Calcium	21.3% 213mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	38.3% 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	41.4% 3.3mg	247% 19.8mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	34.3% 0.79mg	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	64% 449mg	700mg per day for Men 19-50 years
Potassium	42% 1433mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	86.6% 47.6μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	27.2% 3mg	11mg per day for Men 19-50 years
Water	11% 405g	1.37% 50.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Broccoli vs Cornmeal, degermed, enriched, yellow:

• Raw Broccoli has 2.8 times more Vitamin A, 2.4 times more Vitamin B5, more Vitamin C, 6.5 times more Vitamin E and more Vitamin K than Cornmeal, degermed, enriched, yellow.
• While Cornmeal, degermed, enriched, yellow contains 7.8 times more Vitamin B1, 3.3 times more Vitamin B2, 7.8 times more Vitamin B3 and 3.3 times more Vitamin B9 than Raw Broccoli.
• Both Raw Broccoli and Cornmeal, degermed, enriched, yellow have similar amounts of Vitamin B6 per 1 lb.
• Both Raw Broccoli as well as Cornmeal, degermed, enriched, yellow have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Broccoli vs Cornmeal, degermed, enriched, yellow:

• Raw Broccoli has 15.7 times more Calcium, 1.2 times more Manganese, 2.2 times more Potassium, 4.7 times more Sodium and 8 times more Water than Cornmeal, degermed, enriched, yellow.
• While Cornmeal, degermed, enriched, yellow contains 1.6 times more Copper, 6 times more Iron, 1.5 times more Magnesium, 1.5 times more Phosphorus, 4.2 times more Selenium and 1.6 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 1 pound:

• Raw Broccoli has 3.2 times more Omega 3 than Cornmeal, degermed, enriched, yellow.
• While Cornmeal, degermed, enriched, yellow contains 10.9 times more Energy, 4.7 times more Fat, 16.5 times more Omega 6, 12 times more Carbohydrate, 1.5 times more Fiber and 2.5 times more Protein than Raw Broccoli.
• Both Raw Broccoli and Cornmeal, degermed, enriched, yellow have similar amounts of Sugars per 1 lb.
• Both Raw Broccoli as well as Cornmeal, degermed, enriched, yellow have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.