Comparing Nutrients in 1 pound Cornmeal VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Cornmeal	9%	9%	82%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Cornmeal	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	56.6% 1642kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	16.8% 16.3g	2.43% 2.36g	97g per day for Men 19-50 years
Saturated Fat	7.16% 2.3g	1.26% 0.4g	32g per day for Men 19-50 years
Omega 3	14% 0.22g	57% 0.91g	1.6g per day for Men 19-50 years
Omega 6	42.4% 7.2g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	268% 349g	11% 14g	130g per day for Men 19-50 years
Sugars	4% 2.9g	3.88% 2.8g	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	1.5% 1.1g	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	% 1.04g	g per day for Men 19-50 years
Sucrose	NA	% 0.68g	g per day for Men 19-50 years
Fiber	87% 33g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	65.8% 37g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Cornmeal	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	114% 1030μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	146% 1.75mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	70% 0.91mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	57% 9.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.6% 1.93mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	76.8% 1mg	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	28.3% 113μg	80.5% 322μg	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	186% 168mg	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	12.7% 1.9mg	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	968% 1161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cornmeal	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	2.72% 27.2mg	53.5% 535mg	1000mg per day for Men 19-50 years
Copper	97% 0.88mg	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	196% 15.6mg	72% 5.76mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	98% 2.26mg	75% 1.72mg	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	156% 1093mg	53% 372mg	700mg per day for Men 19-50 years
Potassium	38.3% 1302mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	128% 70.3μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	10.6% 159mg	17% 254mg	1500mg per day for Men 19-50 years
Zinc	75% 8.26mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	1.26% 46.5g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Cornmeal VS Cooked Broccoli Raab per 1 lb

Compare the macro and micronutrient content in 1 lb of Cornmeal versus 1 lb of Cooked Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cornmeal vs Cooked Broccoli Raab:

• 1 pound of Cornmeal has 2.3 times more Vitamin B1, 1.4 times more Vitamin B2, 1.8 times more Vitamin B3 and 1.4 times more Vitamin B6 than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 20.6 times more Vitamin A, 2.8 times more Vitamin B9, more Vitamin C, 6 times more Vitamin E and 853.3 times more Vitamin K than Whole-grain Yellow Cornmeal.
• Both Cornmeal and Cooked Broccoli Raab provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Cornmeal have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Whole-grain Yellow Cornmeal as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cornmeal vs Cooked Broccoli Raab:

• 1 pound of Cornmeal has 2.6 times more Copper, 2.7 times more Iron, 4.7 times more Magnesium, 1.3 times more Manganese, 2.9 times more Phosphorus, 11.9 times more Selenium and 3.4 times more Zinc than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 19.7 times more Calcium, 1.6 times more Sodium and 8.9 times more Water than Whole-grain Yellow Cornmeal.
• Both Cornmeal and Cooked Broccoli Raab contain similar levels of Potassium per one pound.
• 1 pound of Cornmeal lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cornmeal has 14.5 times more Energy, 6.9 times more Fat, 51.3 times more Omega 6, 24.6 times more Carbohydrate, 2.6 times more Fiber and 2.1 times more Protein than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 4.1 times more Omega 3 than Whole-grain Yellow Cornmeal.
• 1 pound of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6