Comparing Nutrients in 5 ounces Cornmeal, white, self-rising, bolted, with wheat flour added, enriched VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cornmeal, white, self-rising, bolted, with wheat flour added, enriched	10%	7%	83%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Cornmeal, white, self-rising, bolted, with wheat flour added, enriched	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	17% 493kcal	1.27% 37kcal	2900kcal per day for Men 19-50 years
Fat	4.16% 4.04g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	1.77% 0.57g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	3.46% 0.055g	9.3% 0.15g	1.6g per day for Men 19-50 years
Omega 6	10.5% 1.8g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	5.2% 6.78g	130g per day for Men 19-50 years
Sugars	NA	2.64% 1.9g	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	1.62% 1.18g	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	% 1.06g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	23.5% 8.93g	11% 4.25g	38g per day for Men 19-50 years
Protein	21.3% 12g	7.1% 4g	56g per day for Men 19-50 years

Vitamins

	Cornmeal, white, self-rising, bolted, with wheat flour added, enriched	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.2% 73.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	84.2% 1mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.2% 0.61mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46% 7.37mg	4.16% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	7.9% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.55mg	14% 0.18mg	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	94% 374μg	23.7% 95μg	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	89% 80mg	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	NA	11.5% 1.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	96% 115μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cornmeal, white, self-rising, bolted, with wheat flour added, enriched	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	42.4% 424mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	6% 0.054mg	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	87.7% 7mg	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	18.2% 76.5mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	NA	18% 0.42mg	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	132% 923mg	10% 71mg	700mg per day for Men 19-50 years
Potassium	8.63% 293mg	8.84% 301mg	3400mg per day for Men 19-50 years
Selenium	NA	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	125% 1870mg	2.27% 34mg	1500mg per day for Men 19-50 years
Zinc	18% 1.97mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	0.4% 14.6g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Cornmeal, white, self-rising, bolted, with wheat flour added, enriched VS Frozen Chopped Broccoli per 5 oz

Compare the macro and micronutrient content in 5 oz of Cornmeal, white, self-rising, bolted, with wheat flour added, enriched versus 5 oz of Frozen Chopped Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cornmeal, white, self-rising, bolted, with wheat flour added, enriched vs Frozen Chopped Broccoli:

• 5 ounces of Cornmeal, white, self-rising, bolted, with wheat flour added, enriched have 13.5 times more Vitamin B1, 4.5 times more Vitamin B2, 11.1 times more Vitamin B3, 1.4 times more Vitamin B5, 3 times more Vitamin B6 and 3.9 times more Vitamin B9 than Frozen Chopped Broccoli.
• While 5 oz of Frozen Chopped Broccoli, Unprepared contain more Vitamin A and more Vitamin C than Cornmeal, white, self-rising, bolted, with wheat flour added, enriched.
• 5 ounces of Cornmeal, white, self-rising, bolted, with wheat flour added, enriched have insufficient amounts of Vitamin A and Vitamin C
• Both Cornmeal, white, self-rising, bolted, with wheat flour added, enriched as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cornmeal, white, self-rising, bolted, with wheat flour added, enriched vs Frozen Chopped Broccoli:

• 5 ounces of Cornmeal, white, self-rising, bolted, with wheat flour added, enriched have 5.3 times more Calcium, 3.7 times more Copper, 6.1 times more Iron, 3 times more Magnesium, 13 times more Phosphorus, 55 times more Sodium and 2.9 times more Zinc than Frozen Chopped Broccoli.
• While 5 oz of Frozen Chopped Broccoli, Unprepared contain 8.9 times more Water than Cornmeal, white, self-rising, bolted, with wheat flour added, enriched.
• Both Cornmeal, white, self-rising, bolted, with wheat flour added, enriched and Frozen Chopped Broccoli contain similar levels of Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cornmeal, white, self-rising, bolted, with wheat flour added, enriched have 13.4 times more Energy, 9.8 times more Fat, 40.6 times more Omega 6, 15.4 times more Carbohydrate, 2.1 times more Fiber and 3 times more Protein than Frozen Chopped Broccoli.
• While 5 oz of Frozen Chopped Broccoli, Unprepared contain 2.7 times more Omega 3 than Cornmeal, white, self-rising, bolted, with wheat flour added, enriched.
• 5 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6