Comparing Nutrients in 5 ounces Boiled Broccoli VS White Corn flour masa

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
White Corn flour masa	9%	9%	82%

Macro Nutrients

	Boiled Broccoli	White Corn flour masa	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	17.7% 515kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	5.4% 5.23g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	2.36% 0.75g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	4.6% 0.074g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.072g	14% 2.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.83% 10g	83.5% 109g	130g per day for Men 19-50 years
Sugars	2.7% 1.97g	3.15% 2.3g	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	1.45% 1.05g	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	% 0.69g	NA	g per day for Men 19-50 years
Sucrose	% 0.11g	NA	g per day for Men 19-50 years
Fiber	12.3% 4.68g	24% 9.07g	38g per day for Men 19-50 years
Protein	6.02% 3.37g	21.4% 12g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	White Corn flour masa	Recommended Dietary Allowance
Vitamin A	12% 109μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.44% 0.089mg	26.3% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	10.6% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	14.5% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	5.44% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	51.8% 0.67mg	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	38.3% 153μg	10.3% 41μg	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	102% 92mg	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	13.7% 2.06mg	1.13% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	167% 200μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	White Corn flour masa	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	19.6% 196mg	1000mg per day for Men 19-50 years
Copper	9.6% 0.086mg	33% 0.3mg	0.9mg per day for Men 19-50 years
Fluoride	0.14% 5.67μg	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	12% 0.95mg	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	31.4% 132mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	23% 0.53mg	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	13.6% 95mg	46.8% 327mg	700mg per day for Men 19-50 years
Potassium	12.2% 415mg	11% 371mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	27% 15μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	23% 2.55mg	11mg per day for Men 19-50 years
Water	3.4% 127g	0.38% 14g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Broccoli vs White Corn flour masa:

• Boiled and Drained Broccoli has more Vitamin A, 1.3 times more Vitamin B2, 3.2 times more Vitamin B5, 3.7 times more Vitamin B9, more Vitamin C, 12.1 times more Vitamin E and more Vitamin K than White Corn flour masa.
• While White Corn flour masa contains 3.5 times more Vitamin B1, 3 times more Vitamin B3 and 2.4 times more Vitamin B6 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as White Corn flour masa have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Broccoli vs White Corn flour masa:

• Boiled and Drained Broccoli has 8.2 times more Sodium and 9.1 times more Water than White Corn flour masa.
• While White Corn flour masa contains 3.5 times more Calcium, 3.4 times more Copper, 2.2 times more Iron, 4.4 times more Magnesium, 1.9 times more Manganese, 3.4 times more Phosphorus, 6.6 times more Selenium and 4 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and White Corn flour masa have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Broccoli has 2.3 times more Omega 3 than White Corn flour masa.
• While White Corn flour masa contains 10.4 times more Energy, 9 times more Fat, 6.7 times more Saturated Fat, 32.8 times more Omega 6, 10.7 times more Carbohydrate, 1.9 times more Fiber and 3.6 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and White Corn flour masa have similar amounts of Sugars per 5 oz.
• Both Boiled and Drained Broccoli as well as White Corn flour masa have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.