Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Cornmeal, yellow, self-rising, bolted, plain, enriched

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Cornmeal, yellow, self-rising, bolted, plain, enriched	10%	9%	81%

Macro Nutrients

	Frozen Broccoli Spears	Cornmeal, yellow, self-rising, bolted, plain, enriched	Recommended Dietary Allowance
Energy	2% 57.5kcal	23% 663kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	6.96% 6.75g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	2.96% 0.95g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	5.83% 0.093g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	17.5% 3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.17% 10.6g	107% 139g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	NA	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	15.7% 5.95g	35% 13.3g	38g per day for Men 19-50 years
Protein	11% 6.07g	29.3% 16.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Cornmeal, yellow, self-rising, bolted, plain, enriched	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	5.07% 45.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	109% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	65.6% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	17% 0.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	82.4% 1.07mg	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	46.6% 187μg	116% 462μg	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	151% 136mg	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	18% 2.68mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Cornmeal, yellow, self-rising, bolted, plain, enriched	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	71.6% 716mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	33% 0.3mg	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	18% 1.43mg	143% 11.4mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	40.6% 171mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	43% 0.99mg	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	16.7% 117mg	228% 1596mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	15% 506mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	NA	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	165% 2475mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	4.86% 180g	0.68% 25g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Cornmeal, yellow, self-rising, bolted, plain, enriched per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Broccoli Spears versus 7 oz of Cornmeal, yellow, self-rising, bolted, plain, enriched to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Broccoli Spears vs Cornmeal, yellow, self-rising, bolted, plain, enriched:

• 7 ounces of Frozen Broccoli Spears have 2.5 times more Vitamin A and more Vitamin C than Cornmeal, yellow, self-rising, bolted, plain, enriched.
• While 7 oz of Cornmeal, yellow, self-rising, bolted, plain, enriched contain 9.2 times more Vitamin B1, 3.5 times more Vitamin B2, 11.5 times more Vitamin B3, 1.8 times more Vitamin B5, 3.1 times more Vitamin B6 and 2.5 times more Vitamin B9 than Frozen Broccoli Spears.
• 7 ounces of Cornmeal, yellow, self-rising, bolted, plain, enriched have insufficient amounts of Vitamin C
• Both Frozen Broccoli Spears as well as Cornmeal, yellow, self-rising, bolted, plain, enriched have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Broccoli Spears vs Cornmeal, yellow, self-rising, bolted, plain, enriched:

• 7 ounces of Frozen Broccoli Spears have 7.2 times more Water than Cornmeal, yellow, self-rising, bolted, plain, enriched.
• While 7 oz of Cornmeal, yellow, self-rising, bolted, plain, enriched contain 8.8 times more Calcium, 4.2 times more Copper, 8 times more Iron, 5.4 times more Magnesium, 1.9 times more Manganese, 13.6 times more Phosphorus, 73.4 times more Sodium and 5.9 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Cornmeal, yellow, self-rising, bolted, plain, enriched contain similar levels of Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 2.7 times more Omega 3 than Cornmeal, yellow, self-rising, bolted, plain, enriched.
• While 7 oz of Cornmeal, yellow, self-rising, bolted, plain, enriched contain 11.5 times more Energy, 10 times more Fat, 40.6 times more Omega 6, 13.1 times more Carbohydrate, 2.2 times more Fiber and 2.7 times more Protein than Frozen Broccoli Spears.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6