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

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Cornmeal, degermed, enriched, yellow	8%	4%	88%

Macro Nutrients

	Broccoli Raab	Cornmeal, degermed, enriched, yellow	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	25.3% 734kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	3.6% 3.47g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	1.36% 0.44g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	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	4.35% 5.66g	121% 158g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	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	0.47% 0.34g	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	% 0.2g	% 1.1g	g per day for Men 19-50 years
Sucrose	% 0.22g	% 1.35g	g per day for Men 19-50 years
Fiber	14% 5.36g	20.4% 7.74g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Cornmeal, degermed, enriched, yellow	Recommended Dietary Allowance
Vitamin A	29% 260μg	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	91% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	58.3% 0.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	61.6% 9.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	9.53% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	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	41% 165μg	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	44.5% 40mg	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	21.4% 3.2mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Cornmeal, degermed, enriched, yellow	Recommended Dietary Allowance
Calcium	21.4% 214mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	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	53% 4.25mg	108% 8.65mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	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	20.7% 145mg	28% 196mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	38% 21μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	4.96% 184g	0.6% 22g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Cornmeal, degermed, enriched, yellow per 7 oz

Compare the macro and micronutrient content in 7 oz of Broccoli Raab versus 7 oz of Cornmeal, degermed, enriched, yellow to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Broccoli Raab have 11.9 times more Vitamin A, 1.3 times more Vitamin B5, more Vitamin C, 13.5 times more Vitamin E and more Vitamin K than Cornmeal, degermed, enriched, yellow.
• While 7 oz of Cornmeal, degermed, enriched, yellow contain 3.4 times more Vitamin B1, 3 times more Vitamin B2, 4.1 times more Vitamin B3 and 2.5 times more Vitamin B9 than Raw Broccoli Raab.
• Both Broccoli Raab and Cornmeal, degermed, enriched, yellow provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Cornmeal, degermed, enriched, yellow have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Raw Broccoli Raab as well as Cornmeal, degermed, enriched, yellow have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Broccoli Raab have 36 times more Calcium, 2.3 times more Manganese, 1.4 times more Potassium, 4.7 times more Sodium and 8.3 times more Water than Cornmeal, degermed, enriched, yellow.
• While 7 oz of Cornmeal, degermed, enriched, yellow contain 1.8 times more Copper, 2 times more Iron, 1.5 times more Magnesium, 1.4 times more Phosphorus and 10.5 times more Selenium than Raw Broccoli Raab.
• Both Broccoli Raab and Cornmeal, degermed, enriched, yellow contain similar levels of Zinc per seven ounces.
• 7 ounces of Broccoli Raab lack sufficient amounts of Selenium
• 7 ounces of Cornmeal, degermed, enriched, yellow lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broccoli Raab have 9.5 times more Omega 3 than Cornmeal, degermed, enriched, yellow.
• While 7 oz of Cornmeal, degermed, enriched, yellow contain 16.8 times more Energy, 27.9 times more Omega 6, 27.9 times more Carbohydrate, 4.2 times more Sugars, 1.4 times more Fiber and 2.2 times more Protein than Raw Broccoli Raab.
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6
• 7 ounces of Cornmeal, degermed, enriched, yellow provide inadequate amounts of Omega 3