Comparing Nutrients in 14 ounces Frozen Chopped Broccoli VS Boiled Yellow Sweet Corn

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Boiled Yellow Sweet Corn	12%	12%	76%

Macro Nutrients

	Frozen Chopped Broccoli	Boiled Yellow Sweet Corn	Recommended Dietary Allowance
Energy	3.56% 103kcal	13% 381kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	6.14% 5.95g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.17g	2.44% 0.78g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	13.7% 2.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.6% 19g	64% 83.3g	130g per day for Men 19-50 years
Sugars	7.4% 5.36g	25% 18g	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	4.54% 3.3g	4.32% 3.14g	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	% 2.98g	% 3.33g	g per day for Men 19-50 years
Sucrose	NA	% 11g	g per day for Men 19-50 years
Fiber	31.3% 12g	25% 9.53g	38g per day for Men 19-50 years
Protein	20% 11g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Boiled Yellow Sweet Corn	Recommended Dietary Allowance
Vitamin A	23% 206μg	5.73% 51.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	30.8% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.3% 0.38mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	41.7% 6.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	63% 3.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	42.4% 0.55mg	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	66.5% 266μg	23% 91μg	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	249% 224mg	24.3% 22mg	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	32.3% 4.84mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	268% 322μg	1.32% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Boiled Yellow Sweet Corn	Recommended Dietary Allowance
Calcium	22.2% 222mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	21.6% 0.19mg	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	40% 3.2mg	22.3% 1.8mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	24.6% 103mg	420mg per day for Men 19-50 years
Manganese	50.7% 1.17mg	29% 0.66mg	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	28.3% 198mg	43.7% 306mg	700mg per day for Men 19-50 years
Potassium	24.7% 841mg	25.4% 865mg	3400mg per day for Men 19-50 years
Selenium	20.2% 11μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	22.4% 2.46mg	11mg per day for Men 19-50 years
Water	9.8% 363g	7.87% 291g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Boiled Yellow Sweet Corn per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Chopped Broccoli versus 14 oz of Boiled Yellow Sweet Corn to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Frozen Chopped Broccoli vs Boiled Yellow Sweet Corn:

• 14 ounces of Frozen Chopped Broccoli have 4 times more Vitamin A, 1.7 times more Vitamin B2, 2.9 times more Vitamin B9, 10.3 times more Vitamin C, 13.6 times more Vitamin E and 202.8 times more Vitamin K than Boiled Yellow Sweet Corn.
• While 14 oz of Boiled and Drained Yellow Sweet Corn contain 1.8 times more Vitamin B1, 3.6 times more Vitamin B3 and 2.8 times more Vitamin B5 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Boiled Yellow Sweet Corn provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Boiled Yellow Sweet Corn have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Boiled and Drained Yellow Sweet Corn have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Frozen Chopped Broccoli vs Boiled Yellow Sweet Corn:

• 14 ounces of Frozen Chopped Broccoli have 18.7 times more Calcium, 1.8 times more Iron, 1.8 times more Manganese, 14 times more Selenium and 1.2 times more Water than Boiled Yellow Sweet Corn.
• While 14 oz of Boiled and Drained Yellow Sweet Corn contain 1.3 times more Copper, 1.4 times more Magnesium, 1.5 times more Phosphorus and 1.3 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Boiled Yellow Sweet Corn contain similar levels of Potassium per 14 ounces.
• 14 ounces of Boiled Yellow Sweet Corn lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Chopped Broccoli have 5.8 times more Omega 3 and 1.3 times more Fiber than Boiled Yellow Sweet Corn.
• While 14 oz of Boiled and Drained Yellow Sweet Corn contain 3.7 times more Energy, 18.9 times more Omega 6, 4.4 times more Carbohydrate and 3.4 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Boiled Yellow Sweet Corn offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6
• 14 ounces of Boiled Yellow Sweet Corn provide inadequate amounts of Omega 3