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Compare Nutrients in 100 grams Enriched yellow Corn flour masaVS Broccoli

Macros Ratio

ProteinsFatsCarbs

Enriched yellow Corn flour masa
9%
9%
82%
Broccoli
33%
10%
57%

Vitamins

100gRDA for Men 19-30 years
Enriched yellow Corn flour masaBroccoli
Vitamin A
1.22%
3.44%
11 μg31 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
123%
5.9%
1.475 mg0.071 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
62%
9%
0.805 mg0.117 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
62%
4%
9.932 mg0.639 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
36.5%
13%
0.475 mg0.175 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B12
0%
0%
0 μg0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-30 years
Vitamin C
0%
99%
0 mg89.2 mgRecommended Dietary Allowance is 90mg per day for Men 19-30 years
Vitamin D
0%
0%
0 IU0 IURecommended Dietary Allowance is 600IU per day for Men 19-30 years
Vitamin E
NA
5.2%
NA mg0.78 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
NA
84.7%
NA μg101.6 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
40.5%
15.8%
162 μg63 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100gRDA for Men 19-30 years
Enriched yellow Corn flour masaBroccoli
Calcium
14%
4.7%
138 mg47 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
23%
5.44%
0.209 mg0.049 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-30 years
Fluoride
NA
NA
NA mgNA mgRecommended Dietary Allowance is 4mg per day for Men 19-30 years
Iron
106%
9.13%
8.5 mg0.73 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
23%
5.25%
93 mg21 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
16%
9.13%
0.376 mg0.21 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
33%
9.43%
231 mg66 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
5.57%
6.72%
262 mg316 mgRecommended Dietary Allowance is 4700mg per day for Men 19-30 years
Selenium
19%
4.55%
10.5 μg2.5 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
0.33%
2.2%
5 mg33 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
16%
3.73%
1.8 mg0.41 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 grams of Enriched yellow Corn flour masa vs Broccoli:
Enriched yellow Corn flour masa has 20.8 times more Thiamine, 6.9 times more Vitamin B2, 15.5 times more Vitamin B3, 2.7 times more Vitamin B6 and 2.6 times more Folate than Raw Broccoli. While Raw Broccoli contains 2.8 times more Vitamin A than Enriched yellow Corn flour masa.

Comparing minerals per 100 grams for Enriched yellow Corn flour masa vs Broccoli:
Enriched yellow Corn flour masa has 2.9 times more Calcium, 4.3 times more Copper, 11.6 times more Iron, 4.4 times more Magnesium, 1.8 times more Manganese, 3.5 times more Phosphorus, 4.2 times more Selenium and 4.4 times more Zinc than Raw Broccoli. While Raw Broccoli contains 6.6 times more Sodium than Enriched yellow Corn flour masa. Both Enriched yellow Corn flour masa and Raw Broccoli have similar amounts of Potassium per 100g.

Macro Nutrients

100gRDA for Men 19-30 years
Enriched yellow Corn flour masaBroccoli
Fat
3.8%
0.38%
3.69 g0.37 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
15%
5.04%
8.46 g2.82 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
59%
5.1%
76.59 g6.64 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Energy
12.5%
1.17%
363 kcal34 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Sugars
NA
2.34%
NA g1.7 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
17%
6.84%
6.4 g2.6 gRecommended Dietary Allowance is 38g per day for Men 19-30 years
Cholesterol
0%
0%
0 mg0 mgRecommended Dietary Allowance is 290mg per day for Men 19-30 years
Saturated Fat
1.66%
0.36%
0.532 g0.114 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
3.25%
3.94%
0.052 g0.063 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
9.84%
0.29%
1.672 g0.049 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
0.26%
2.4%
9.79 g89.3 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 grams:
Enriched yellow Corn flour masa has 10 times more Fat, 3 times more Protein, 11.5 times more Carbohydrate, 10.7 times more Energy, 2.5 times more Fiber, 4.7 times more Saturated Fat and 34.1 times more Omega 6 than Raw Broccoli. While Raw Broccoli contains 9.1 times more Water than Enriched yellow Corn flour masa. Both Enriched yellow Corn flour masa and Raw Broccoli have similar amounts of Omega 3 per 100g.