Comparing Nutrients in 5 ounces Cooked Chopped Frozen Broccoli VS Cornmeal, degermed, enriched, yellow

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Cornmeal, degermed, enriched, yellow	8%	4%	88%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Cornmeal, degermed, enriched, yellow	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	18% 524kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	2.56% 2.5g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	0.97% 0.31g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	1.77% 0.028g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	6.74% 1.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.83% 7.6g	86.6% 113g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	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	NA	0.33% 0.24g	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	% 0.79g	g per day for Men 19-50 years
Sucrose	NA	% 0.96g	g per day for Men 19-50 years
Fiber	11% 4.25g	14.5% 5.53g	38g per day for Men 19-50 years
Protein	7.85% 4.4g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Cornmeal, degermed, enriched, yellow	Recommended Dietary Allowance
Vitamin A	8.03% 72.3μg	1.73% 15.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	41.7% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	44% 7.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	6.8% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	20% 0.26mg	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	20% 79.4μg	74% 296μg	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	63% 57mg	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	12.5% 1.87mg	1.13% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Cornmeal, degermed, enriched, yellow	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	5.35% 0.048mg	12% 0.11mg	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	11% 0.86mg	77.3% 6.2mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	13.7% 0.32mg	10.7% 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	9.92% 69.5mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	5.92% 201mg	5.92% 201mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	27% 15μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	8.5% 0.94mg	11mg per day for Men 19-50 years
Water	3.48% 129g	0.43% 16g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Cornmeal, degermed, enriched, yellow per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Chopped Frozen Broccoli versus 5 oz of Cornmeal, degermed, enriched, yellow to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Chopped Frozen Broccoli vs Cornmeal, degermed, enriched, yellow:

• 5 ounces of Cooked Chopped Frozen Broccoli have 4.6 times more Vitamin A, more Vitamin C, 11 times more Vitamin E and more Vitamin K than Cornmeal, degermed, enriched, yellow.
• While 5 oz of Cornmeal, degermed, enriched, yellow contain 10 times more Vitamin B1, 4.7 times more Vitamin B2, 10.8 times more Vitamin B3, 1.4 times more Vitamin B6 and 3.7 times more Vitamin B9 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Cornmeal, degermed, enriched, yellow provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Cornmeal, degermed, enriched, yellow have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Cornmeal, degermed, enriched, yellow have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Chopped Frozen Broccoli vs Cornmeal, degermed, enriched, yellow:

• 5 ounces of Cooked Chopped Frozen Broccoli have 11 times more Calcium, 1.3 times more Manganese and 8.1 times more Water than Cornmeal, degermed, enriched, yellow.
• While 5 oz of Cornmeal, degermed, enriched, yellow contain 2.2 times more Copper, 7.1 times more Iron, 2.5 times more Magnesium, 2 times more Phosphorus, 15 times more Selenium and 2.4 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Cornmeal, degermed, enriched, yellow contain similar levels of Potassium per five ounces.
• 5 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium
• 5 ounces of Cornmeal, degermed, enriched, yellow lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Chopped Frozen Broccoli have 2.1 times more Omega 3 than Cornmeal, degermed, enriched, yellow.
• While 5 oz of Cornmeal, degermed, enriched, yellow contain 13.2 times more Energy, 62.2 times more Omega 6, 14.9 times more Carbohydrate, 1.3 times more Fiber and 2.3 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Cornmeal, degermed, enriched, yellow offer comparable quantities of Sugars per five ounces.
• 5 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6
• 5 ounces of Cornmeal, degermed, enriched, yellow provide inadequate amounts of Omega 3