Comparing Nutrients in 100 grams Cooked Broccoli Raab VS Cornmeal, degermed, enriched, yellow

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Cornmeal, degermed, enriched, yellow	8%	4%	88%

Macro Nutrients

	Cooked Broccoli Raab	Cornmeal, degermed, enriched, yellow	Recommended Dietary Allowance
Energy	0.86% 25kcal	12.8% 370kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	1.8% 1.75g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.089g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	12.6% 0.2g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	4.75% 0.81g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.4% 3.12g	61% 79.5g	130g per day for Men 19-50 years
Sugars	0.86% 0.62g	2.22% 1.6g	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	0.33% 0.24g	0.23% 0.17g	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	% 0.23g	% 0.56g	g per day for Men 19-50 years
Sucrose	% 0.15g	% 0.68g	g per day for Men 19-50 years
Fiber	7.37% 2.8g	10.3% 3.9g	38g per day for Men 19-50 years
Protein	6.84% 3.83g	12.7% 7.1g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Cornmeal, degermed, enriched, yellow	Recommended Dietary Allowance
Vitamin A	25.2% 227μg	1.22% 11μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	29.4% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	31% 4.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.96% 0.45mg	4.8% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	14% 0.18mg	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	17.8% 71μg	52.3% 209μg	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	41% 37mg	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	17% 2.53mg	0.8% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	213% 256μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Cornmeal, degermed, enriched, yellow	Recommended Dietary Allowance
Calcium	11.8% 118mg	0.3% 3mg	1000mg per day for Men 19-50 years
Copper	8.33% 0.075mg	8.44% 0.076mg	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	16% 1.27mg	54.5% 4.36mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	7.6% 32mg	420mg per day for Men 19-50 years
Manganese	16.5% 0.38mg	7.57% 0.17mg	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	11.7% 82mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	4.18% 142mg	3400mg per day for Men 19-50 years
Selenium	2.36% 1.3μg	19% 10.5μg	55μg per day for Men 19-50 years
Sodium	3.73% 56mg	0.47% 7mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	6% 0.66mg	11mg per day for Men 19-50 years
Water	2.47% 91g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Cornmeal, degermed, enriched, yellow per 100 g

Compare the macro and micronutrient content in 100 g of Cooked Broccoli Raab versus 100 g of Cornmeal, degermed, enriched, yellow to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cooked Broccoli Raab vs Cornmeal, degermed, enriched, yellow:

• 100 grams of Cooked Broccoli Raab have 20.6 times more Vitamin A, 1.9 times more Vitamin B5, 1.2 times more Vitamin B6, more Vitamin C, 21.1 times more Vitamin E and more Vitamin K than Cornmeal, degermed, enriched, yellow.
• While 100 g of Cornmeal, degermed, enriched, yellow contain 3.3 times more Vitamin B1, 2.7 times more Vitamin B2, 2.5 times more Vitamin B3 and 2.9 times more Vitamin B9 than Cooked Broccoli Raab.
• 100 grams of Cornmeal, degermed, enriched, yellow have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Cooked Broccoli Raab as well as Cornmeal, degermed, enriched, yellow have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cooked Broccoli Raab vs Cornmeal, degermed, enriched, yellow:

• 100 grams of Cooked Broccoli Raab have 39.3 times more Calcium, 2.2 times more Manganese, 2.4 times more Potassium, 8 times more Sodium and 8.2 times more Water than Cornmeal, degermed, enriched, yellow.
• While 100 g of Cornmeal, degermed, enriched, yellow contain 3.4 times more Iron and 8.1 times more Selenium than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Cornmeal, degermed, enriched, yellow contain similar levels of Copper, Magnesium, Phosphorus and Zinc per 100 grams.
• 100 grams of Cornmeal, degermed, enriched, yellow lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cooked Broccoli Raab have 10.1 times more Omega 3 than Cornmeal, degermed, enriched, yellow.
• While 100 g of Cornmeal, degermed, enriched, yellow contain 14.8 times more Energy, 26.1 times more Omega 6, 25.5 times more Carbohydrate, 2.6 times more Sugars, 1.4 times more Fiber and 1.9 times more Protein than Cooked Broccoli Raab.
• 100 grams of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6
• 100 grams of Cornmeal, degermed, enriched, yellow provide inadequate amounts of Omega 3