Comparing Nutrients in 500 calories Cornmeal, yellow, self-rising, bolted, with wheat flour added, enrichedVS Boiled Broccoli

Weight per 500 calories

Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched

144g

Boiled Broccoli

1429g

Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched has 9.9 times more energy per 100g than Boiled Broccoli. It has high energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Which food has more nutrients per 500 calories - Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched or Boiled Broccoli?

Macros Ratio

Protein Fat Carbs

Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched

10%

83%

Boiled Broccoli

23%

68%

500 kcal ▼

Macro Nutrients

Cornmeal, yellow, self-rising, bolted, with wheat flour added, enrichedvs Boiled Broccoli

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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4.22%4.1g

Fat

6.04%5.86g

4.1 gvs5.86 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.8%0.57g

Saturated Fat

3.53%1.13g

0.57 gvs1.13 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3.5%0.056g

Omega 3

106%1.7g

0.056 gvs1.7 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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10.6%1.8g

Omega 6

4.3%0.73g

1.8 gvs0.73 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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81%106g

Carbohydrate

79%103g

106 gvs103 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

27.4%20g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs20 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

14.6%10.6g

≤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]

NA gvs10.6 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%7g

NA gvs7 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%1.14g

NA gvs1.14 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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24%9.05g

Fiber

124%47g

9.05 gvs47 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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21.6%12g

Protein

60.7%34g

12 gvs34 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cornmeal, yellow, self-rising, bolted, with wheat flour added, enrichedvs Boiled Broccoli

2.23%20μg

Vitamin A

122%1100μg

RAE, retinol activity equivalents

20 μgvs1100 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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85.4%1.02mg

Vitamin B1

75%0.9mg

Thiamine

1.02 mgvs0.9 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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48%0.62mg

Vitamin B2

135%1.76mg

Riboflavin

0.62 mgvs1.76 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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46.7%7.47mg

Vitamin B3

49.4%7.9mg

Niacin, nicotinic acid, niacinamide

7.47 mgvs7.9 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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11%0.55mg

Vitamin B5

176%8.8mg

Pantothenic acid

0.55 mgvs8.8 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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42.6%0.55mg

Vitamin B6

220%2.86mg

Pyridoxine

0.55 mgvs2.86 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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95%379μg

Vitamin B9

386%1543μg

Folates and Folic Acid

379 μgvs1543 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

1030%927mg

Ascorbic acid

0 mgvs927 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

138%20.7mg

Tocopherols and Tocotrienols

NA mgvs20.7 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

1680%2016μg

Phytomenadione or phylloquinone

NA μgvs2016 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cornmeal, yellow, self-rising, bolted, with wheat flour added, enrichedvs Boiled Broccoli

43%430mg

Calcium

57%571mg

430 mgvs571 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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22%0.2mg

Copper

97%0.87mg

0.2 mgvs0.87 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

1.43%57μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs57 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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89%7.1mg

Iron

120%9.57mg

7.1 mgvs9.57 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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18.5%77.6mg

Magnesium

71.4%300mg

77.6 mgvs300 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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32.2%0.74mg

Manganese

120%2.77mg

0.74 mgvs2.77 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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134%935mg

Phosphorus

137%957mg

935 mgvs957 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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8.75%297mg

Potassium

123%4186mg

297 mgvs4186 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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Selenium

41.6%23μg

NA μgvs23 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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126%1895mg

Sodium

39%586mg

1895 mgvs586 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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18%2mg

Zinc

58.4%6.43mg

2 mgvs6.43 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.4%15g

Water

34.5%1275g

15 gvs1275 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched vs Boiled Broccoli:

Boiled and Drained Broccoli contains 54.7 times more Vitamin A, 2.8 times more Vitamin B2, 16 times more Vitamin B5, 5.2 times more Vitamin B6, 4.1 times more Vitamin B9 and more Vitamin C than Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched.
Both Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched and Boiled and Drained Broccoli have similar amounts of Vitamin B1 and Vitamin B3 per 500 kcal.
Both Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched vs Boiled Broccoli:

Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched has 3.2 times more Sodium than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 1.3 times more Calcium, 4.4 times more Copper, 1.3 times more Iron, 3.9 times more Magnesium, 3.7 times more Manganese, 14.1 times more Potassium, 3.2 times more Zinc and 85.9 times more Water than Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched.
Both Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched and Boiled and Drained Broccoli have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched has 2.5 times more Omega 6 than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 1.4 times more Fat, 30.3 times more Omega 3, 5.2 times more Fiber and 2.8 times more Protein than Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched.
Both Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched and Boiled and Drained Broccoli have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Cornmeal, yellow, self-rising, bolted, with wheat flour added, enrichedVS Cornmeal, yellow, self-rising, degermed, enrichedBoiled BroccoliVS Cornmeal, yellow, self-rising, degermed, enrichedCornmeal, yellow, self-rising, bolted, with wheat flour added, enrichedVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 500 calories Cornmeal, yellow, self-rising, bolted, with wheat flour added, enrichedVS Boiled Broccoli

Weight per 500 calories

Which food has more nutrients per 500 calories - Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched or Boiled Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: