Comparing Nutrients in 5 ounces Frozen Broccoli Spears VS Cornmeal

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Cornmeal	9%	9%	82%

Macro Nutrients

	Frozen Broccoli Spears	Cornmeal	Recommended Dietary Allowance
Energy	1.4% 41kcal	17.7% 513kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.48g	5.25% 5.1g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	2.24% 0.72g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	4.34% 0.069g	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.052g	13.2% 2.25g	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	84% 109g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	1.25% 0.91g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	11% 4.25g	27.2% 10.3g	38g per day for Men 19-50 years
Protein	7.75% 4.34g	20.6% 11.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Cornmeal	Recommended Dietary Allowance
Vitamin A	8.98% 80.8μg	1.73% 15.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	45.5% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.65mg	32% 5.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.86% 0.34mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	33% 0.43mg	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	33.3% 133μg	8.86% 35.4μg	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	108% 97mg	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	12.8% 1.9mg	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Cornmeal	Recommended Dietary Allowance
Calcium	5.8% 58mg	0.85% 8.5mg	1000mg per day for Men 19-50 years
Copper	5.67% 0.051mg	30.4% 0.27mg	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	12.8% 1.02mg	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	15.8% 0.36mg	30.7% 0.71mg	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	12% 83.6mg	49% 342mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	12% 407mg	3400mg per day for Men 19-50 years
Selenium	4.9% 2.7μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	3.3% 49.6mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	23.5% 2.58mg	11mg per day for Men 19-50 years
Water	3.47% 128g	0.39% 14.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Cornmeal per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Broccoli Spears versus 5 oz of Cornmeal to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Broccoli Spears vs Cornmeal:

• 5 ounces of Frozen Broccoli Spears have 5.2 times more Vitamin A, 3.8 times more Vitamin B9, more Vitamin C, 3.2 times more Vitamin E and 338 times more Vitamin K than Cornmeal.
• While 5 oz of Whole-grain Yellow Cornmeal contain 5.3 times more Vitamin B1, 1.8 times more Vitamin B2, 7.9 times more Vitamin B3, 1.8 times more Vitamin B5 and 1.7 times more Vitamin B6 than Frozen Broccoli Spears.
• 5 ounces of Cornmeal have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Frozen Broccoli Spears as well as Whole-grain Yellow Cornmeal have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Broccoli Spears vs Cornmeal:

• 5 ounces of Frozen Broccoli Spears have 6.8 times more Calcium and 8.8 times more Water than Cornmeal.
• While 5 oz of Whole-grain Yellow Cornmeal contain 5.4 times more Copper, 4.8 times more Iron, 7.9 times more Magnesium, 1.9 times more Manganese, 4.1 times more Phosphorus, 8.2 times more Selenium, 2.1 times more Sodium and 5.4 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Cornmeal contain similar levels of Potassium per five ounces.
• 5 ounces of Cornmeal lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Broccoli Spears have 2.6 times more Omega 3 and 2.3 times more Sugars than Cornmeal.
• While 5 oz of Whole-grain Yellow Cornmeal contain 12.5 times more Energy, 10.6 times more Fat, 42.9 times more Omega 6, 14.4 times more Carbohydrate, 2.4 times more Fiber and 2.7 times more Protein than Frozen Broccoli Spears.
• 5 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6