Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Degermed yellow Corn flour

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Degermed yellow Corn flour	6%	3%	91%

Macro Nutrients

	Frozen Chopped Broccoli	Degermed yellow Corn flour	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	25.7% 744kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	2.84% 2.76g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	7.86% 1.34g	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	126% 164g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	1.75% 1.27g	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	9.92% 3.77g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Degermed yellow Corn flour	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	33% 5.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	2.06% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	15% 0.19mg	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	24% 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	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Degermed yellow Corn flour	Recommended Dietary Allowance
Calcium	11% 111mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	31.3% 0.28mg	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	22.6% 1.8mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	4.83% 0.11mg	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	17% 119mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	5.25% 179mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	6.68% 0.73mg	11mg per day for Men 19-50 years
Water	4.9% 181g	0.53% 19.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Degermed yellow Corn flour per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Chopped Broccoli versus 7 oz of Degermed yellow Corn flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs Degermed yellow Corn flour:

• 7 ounces of Frozen Chopped Broccoli have 4.7 times more Vitamin A, 1.7 times more Vitamin B2, 5.4 times more Vitamin B5, 1.3 times more Vitamin B6, 1.4 times more Vitamin B9, more Vitamin C, 8.1 times more Vitamin E and 270.3 times more Vitamin K than Degermed yellow Corn flour.
• While 7 oz of Degermed yellow Corn flour contain 1.4 times more Vitamin B1 and 5.7 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Degermed yellow Corn flour have insufficient amounts of Vitamin A, Vitamin B5, Vitamin C, Vitamin E and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Degermed yellow Corn flour have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Degermed yellow Corn flour:

• 7 ounces of Frozen Chopped Broccoli have 28 times more Calcium, 5.3 times more Manganese, 2.4 times more Potassium, 1.3 times more Zinc and 9.3 times more Water than Degermed yellow Corn flour.
• While 7 oz of Degermed yellow Corn flour contain 3.7 times more Copper and 2.9 times more Selenium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Degermed yellow Corn flour contain similar levels of Iron, Magnesium and Phosphorus per seven ounces.
• 7 ounces of Degermed yellow Corn flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 4.8 times more Omega 3 and 1.6 times more Fiber than Degermed yellow Corn flour.
• While 7 oz of Degermed yellow Corn flour contain 14.4 times more Energy, 21.7 times more Omega 6, 17.3 times more Carbohydrate and 2 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6
• 7 ounces of Degermed yellow Corn flour provide inadequate amounts of Omega 3