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Compare Nutrients in 100 grams CornmealVS Broccoli

Macros Ratio

ProteinsFatsCarbs

Cornmeal
9%
9%
82%
Broccoli
33%
10%
57%

Vitamins

100gRDA for Men 19-30 years
CornmealBroccoli
Vitamin A
1.22%
3.44%
11 μg31 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
32%
5.9%
0.385 mg0.071 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
15%
9%
0.201 mg0.117 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
22.7%
4%
3.632 mg0.639 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
23%
13%
0.304 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
2.8%
5.2%
0.42 mg0.78 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
0.25%
84.7%
0.3 μg101.6 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
6.25%
15.8%
25 μg63 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100gRDA for Men 19-30 years
CornmealBroccoli
Calcium
0.6%
4.7%
6 mg47 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
21%
5.44%
0.193 mg0.049 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-30 years
Iron
43%
9.13%
3.45 mg0.73 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
31.8%
5.25%
127 mg21 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
21.7%
9.13%
0.498 mg0.21 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
34%
9.43%
241 mg66 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
8.44%
9.3%
287 mg316 mgRecommended Dietary Allowance is 3400mg per day for Men 19-30 years
Selenium
28%
4.55%
15.5 μg2.5 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
2.33%
2.2%
35 mg33 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
16.5%
3.73%
1.82 mg0.41 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 grams of Cornmeal vs Broccoli:
Whole-grain Yellow Cornmeal has 5.4 times more Thiamine, 1.7 times more Vitamin B2, 5.7 times more Vitamin B3 and 1.7 times more Vitamin B6 than Raw Broccoli. While Raw Broccoli contains 2.8 times more Vitamin A, 1.9 times more Vitamin E, 338.7 times more Vitamin K and 2.5 times more Folate than Whole-grain Yellow Cornmeal.

Comparing minerals per 100 grams for Cornmeal vs Broccoli:
Whole-grain Yellow Cornmeal has 3.9 times more Copper, 4.7 times more Iron, 6 times more Magnesium, 2.4 times more Manganese, 3.7 times more Phosphorus, 6.2 times more Selenium and 4.4 times more Zinc than Raw Broccoli. While Raw Broccoli contains 7.8 times more Calcium than Whole-grain Yellow Cornmeal. Both Whole-grain Yellow Cornmeal and Raw Broccoli have similar amounts of Potassium and Sodium per 100g.

Macro Nutrients

100gRDA for Men 19-30 years
CornmealBroccoli
Energy
12%
1.17%
362 kcal34 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Fat
3.7%
0.38%
3.59 g0.37 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
14.5%
5.04%
8.12 g2.82 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
59%
5.1%
76.89 g6.64 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Sugars
0.88%
2.34%
0.64 g1.7 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
19%
6.84%
7.3 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
1.58%
0.36%
0.505 g0.114 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
3.06%
3.94%
0.049 g0.063 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
9.35%
0.29%
1.589 g0.049 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
0.28%
2.4%
10.26 g89.3 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 grams:
Whole-grain Yellow Cornmeal has 10.6 times more Energy, 9.7 times more Fat, 2.9 times more Protein, 11.6 times more Carbohydrate, 2.8 times more Fiber, 4.4 times more Saturated Fat and 32.4 times more Omega 6 than Raw Broccoli. While Raw Broccoli contains 2.7 times more Sugars, 1.3 times more Omega 3 and 8.7 times more Water than Whole-grain Yellow Cornmeal.