Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Cornmeal, degermed, enriched, yellow

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Cornmeal, degermed, enriched, yellow	8%	4%	88%

Macro Nutrients

	Frozen Chopped Broccoli	Cornmeal, degermed, enriched, yellow	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	25.3% 734kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	3.6% 3.47g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	1.36% 0.44g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	9.43% 1.6g	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	121% 158g	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	0.47% 0.34g	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	% 1.1g	g per day for Men 19-50 years
Sucrose	NA	% 1.35g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	20.4% 7.74g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Cornmeal, degermed, enriched, yellow	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	91% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	58.3% 0.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	61.6% 9.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	9.53% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	27.8% 0.36mg	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	104% 415μg	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	Cornmeal, degermed, enriched, yellow	Recommended Dietary Allowance
Calcium	11% 111mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	16.8% 0.15mg	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	108% 8.65mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	15% 0.35mg	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	28% 196mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	8.3% 282mg	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	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	4.9% 181g	0.6% 22g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs Cornmeal, degermed, enriched, yellow:

• Frozen Chopped Broccoli, Unprepared has 4.7 times more Vitamin A, more Vitamin C, 10.2 times more Vitamin E and more Vitamin K than Cornmeal, degermed, enriched, yellow.
• While Cornmeal, degermed, enriched, yellow contains 10.4 times more Vitamin B1, 4 times more Vitamin B2, 10.6 times more Vitamin B3, 1.4 times more Vitamin B6 and 3.1 times more Vitamin B9 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Cornmeal, degermed, enriched, yellow have similar amounts of Vitamin B5 per 7 oz.
• Both Frozen Chopped Broccoli, Unprepared as well as Cornmeal, degermed, enriched, yellow have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Cornmeal, degermed, enriched, yellow:

• Frozen Chopped Broccoli, Unprepared has 18.7 times more Calcium, 1.7 times more Manganese, 1.5 times more Potassium, 3.4 times more Sodium and 8.2 times more Water than Cornmeal, degermed, enriched, yellow.
• While Cornmeal, degermed, enriched, yellow contains 2 times more Copper, 5.4 times more Iron, 1.8 times more Magnesium, 2 times more Phosphorus, 3.8 times more Selenium and 1.4 times more Zinc than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 7 ounces:

• Frozen Chopped Broccoli, Unprepared has 5.3 times more Omega 3 and 4.9 times more Fructose than Cornmeal, degermed, enriched, yellow.
• While Cornmeal, degermed, enriched, yellow contains 14.2 times more Energy, 6 times more Fat, 26.1 times more Omega 6, 16.6 times more Carbohydrate, 1.3 times more Fiber and 2.5 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Cornmeal, degermed, enriched, yellow have similar amounts of Sugars per 7 oz.
• Both Frozen Chopped Broccoli, Unprepared as well as Cornmeal, degermed, enriched, yellow have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.