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

Macros Ratio

	Protein	Fat	Carbs
Cornmeal, degermed, enriched, yellow	8%	4%	88%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Cornmeal, degermed, enriched, yellow	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	25.3% 734kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.47g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	1.36% 0.44g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	9.43% 1.6g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	121% 158g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	4.02% 2.9g	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	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	% 1.1g	NA	g per day for Men 19-50 years
Sucrose	% 1.35g	NA	g per day for Men 19-50 years
Fiber	20.4% 7.74g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	25% 14g	11% 6.15g	56g per day for Men 19-50 years

Vitamins

	Cornmeal, degermed, enriched, yellow	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	11.2% 101μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	91% 1.1mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58.3% 0.76mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.6% 9.86mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.53% 0.48mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.8% 0.36mg	20% 0.26mg	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	104% 415μg	27.8% 111μg	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	0% 0mg	88.4% 79.6mg	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	1.6% 0.24mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	146% 175μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cornmeal, degermed, enriched, yellow	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	7.5% 0.067mg	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	108% 8.65mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	15% 0.35mg	19.2% 0.44mg	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	28% 196mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	38% 21μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	0.6% 22g	4.87% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Cornmeal, degermed, enriched, yellow VS Cooked Chopped Frozen Broccoli per 7 oz

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

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

• 7 ounces of Cornmeal, degermed, enriched, yellow have 10 times more Vitamin B1, 4.7 times more Vitamin B2, 10.8 times more Vitamin B3, 1.4 times more Vitamin B6 and 3.7 times more Vitamin B9 than Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain 4.6 times more Vitamin A, more Vitamin C, 11 times more Vitamin E and more Vitamin K than Cornmeal, degermed, enriched, yellow.
• Both Cornmeal, degermed, enriched, yellow and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Cornmeal, degermed, enriched, yellow have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Cornmeal, degermed, enriched, yellow as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Cornmeal, degermed, enriched, yellow have 2.2 times more Copper, 7.1 times more Iron, 2.5 times more Magnesium, 2 times more Phosphorus, 15 times more Selenium and 2.4 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain 11 times more Calcium, 1.3 times more Manganese and 8.1 times more Water than Cornmeal, degermed, enriched, yellow.
• Both Cornmeal, degermed, enriched, yellow and Cooked Chopped Frozen Broccoli contain similar levels of Potassium per seven ounces.
• 7 ounces of Cornmeal, degermed, enriched, yellow lack sufficient amounts of Calcium
• 7 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cornmeal, degermed, enriched, yellow have 13.2 times more Energy, 62.2 times more Omega 6, 14.9 times more Carbohydrate, 1.3 times more Fiber and 2.3 times more Protein than Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain 2.1 times more Omega 3 than Cornmeal, degermed, enriched, yellow.
• Both Cornmeal, degermed, enriched, yellow and Cooked Chopped Frozen Broccoli offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Cornmeal, degermed, enriched, yellow provide inadequate amounts of Omega 3
• 7 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6