Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS White Corn Flour Masa, enriched

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
White Corn Flour Masa, enriched	9%	9%	82%

Macro Nutrients

	Frozen Chopped Broccoli	White Corn Flour Masa, enriched	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	25% 720kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	7.55% 7.32g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	3.3% 1.06g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	6.45% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	19.5% 3.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	117% 152g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	4.4% 3.2g	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	2.27% 1.65g	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	% 1.5g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	30% 16.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	White Corn Flour Masa, enriched	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	244% 2.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	123% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	123% 19.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	7.62% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	72.5% 0.94mg	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	33.2% 133μg	80.4% 321μg	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	124% 112mg	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	16% 2.42mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	White Corn Flour Masa, enriched	Recommended Dietary Allowance
Calcium	11% 111mg	27.4% 274mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	46% 0.41mg	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	20% 1.6mg	211% 17mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	32.4% 0.75mg	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	14% 99mg	65.5% 458mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	15.3% 520mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	38% 21μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	32.5% 3.57mg	11mg per day for Men 19-50 years
Water	4.9% 181g	0.53% 19.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS White Corn Flour Masa, enriched per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Chopped Broccoli versus 7 oz of White Corn Flour Masa, enriched to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs White Corn Flour Masa, enriched:

• 7 ounces of Frozen Chopped Broccoli have more Vitamin A, 1.5 times more Vitamin B5, more Vitamin C, 10.2 times more Vitamin E and more Vitamin K than White Corn Flour Masa, enriched.
• While 7 oz of White Corn Flour Masa, enriched contain 27.8 times more Vitamin B1, 8.4 times more Vitamin B2, 21.1 times more Vitamin B3, 3.7 times more Vitamin B6 and 2.4 times more Vitamin B9 than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of White Corn Flour Masa, enriched have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as White Corn Flour Masa, enriched have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs White Corn Flour Masa, enriched:

• 7 ounces of Frozen Chopped Broccoli have 9.3 times more Water than White Corn Flour Masa, enriched.
• While 7 oz of White Corn Flour Masa, enriched contain 2.5 times more Calcium, 5.5 times more Copper, 10.5 times more Iron, 5.2 times more Magnesium, 1.3 times more Manganese, 4.6 times more Phosphorus, 3.8 times more Selenium and 3.8 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and White Corn Flour Masa, enriched contain similar levels of Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 2 times more Omega 3 than White Corn Flour Masa, enriched.
• While 7 oz of White Corn Flour Masa, enriched contain 14 times more Energy, 12.7 times more Fat, 53.9 times more Omega 6, 16 times more Carbohydrate, 2.1 times more Fiber and 3 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6