Comparing Nutrients in 100 grams Broccoli VS Whole Yellow Corn Flour

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Whole Yellow Corn Flour	7%	9%	84%

Macro Nutrients

	Broccoli	Whole Yellow Corn Flour	Recommended Dietary Allowance
Energy	1.17% 34kcal	12.4% 361kcal	2900kcal per day for Men 19-50 years
Fat	0.38% 0.37g	3.98% 3.86g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.11g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	3.94% 0.063g	3.3% 0.053g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	10% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.1% 6.64g	59% 77g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	0.88% 0.64g	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	0.94% 0.68g	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	% 0.49g	NA	g per day for Men 19-50 years
Sucrose	% 0.1g	NA	g per day for Men 19-50 years
Fiber	6.84% 2.6g	19.2% 7.3g	38g per day for Men 19-50 years
Protein	5.04% 2.82g	12.4% 6.93g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Whole Yellow Corn Flour	Recommended Dietary Allowance
Vitamin A	3.44% 31μg	1.22% 11μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	20.5% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9% 0.12mg	6.15% 0.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.57mg	13% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.18mg	28.5% 0.37mg	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	15.8% 63μg	6.25% 25μg	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	99% 89.2mg	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	5.2% 0.78mg	2.8% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84.7% 102μg	0.25% 0.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Whole Yellow Corn Flour	Recommended Dietary Allowance
Calcium	4.7% 47mg	0.7% 7mg	1000mg per day for Men 19-50 years
Copper	5.44% 0.049mg	25.6% 0.23mg	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	9.13% 0.73mg	29.8% 2.38mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	22% 93mg	420mg per day for Men 19-50 years
Manganese	9.13% 0.21mg	20% 0.46mg	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	9.43% 66mg	39% 272mg	700mg per day for Men 19-50 years
Potassium	9.3% 316mg	9.26% 315mg	3400mg per day for Men 19-50 years
Selenium	4.55% 2.5μg	28% 15.4μg	55μg per day for Men 19-50 years
Sodium	2.2% 33mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	3.73% 0.41mg	15.7% 1.73mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	0.29% 11g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Broccoli vs Whole Yellow Corn Flour:

• Raw Broccoli has 2.8 times more Vitamin A, 1.5 times more Vitamin B2, 2.5 times more Vitamin B9, more Vitamin C, 1.9 times more Vitamin E and 338.7 times more Vitamin K than Whole-grain Yellow Corn Flour.
• While Whole-grain Yellow Corn Flour contains 3.5 times more Vitamin B1, 3 times more Vitamin B3 and 2.1 times more Vitamin B6 than Raw Broccoli.
• Both Raw Broccoli and Whole-grain Yellow Corn Flour have similar amounts of Vitamin B5 per 100 g.
• Both Raw Broccoli as well as Whole-grain Yellow Corn Flour have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Broccoli vs Whole Yellow Corn Flour:

• Raw Broccoli has 6.7 times more Calcium, 6.6 times more Sodium and 8.2 times more Water than Whole-grain Yellow Corn Flour.
• While Whole-grain Yellow Corn Flour contains 4.7 times more Copper, 3.3 times more Iron, 4.4 times more Magnesium, 2.2 times more Manganese, 4.1 times more Phosphorus, 6.2 times more Selenium and 4.2 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Whole-grain Yellow Corn Flour have similar amounts of Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Broccoli has 2.7 times more Sugars than Whole-grain Yellow Corn Flour.
• While Whole-grain Yellow Corn Flour contains 10.6 times more Energy, 10.4 times more Fat, 4.8 times more Saturated Fat, 34.8 times more Omega 6, 11.6 times more Carbohydrate, 2.8 times more Fiber and 2.5 times more Protein than Raw Broccoli.
• Both Raw Broccoli and Whole-grain Yellow Corn Flour have similar amounts of Omega 3 per 100 g.
• Both Raw Broccoli as well as Whole-grain Yellow Corn Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.