Comparing Nutrients in 14 ounces Broccoli VS Corn, sweet, yellow, frozen, kernels cut off cob, unprepared

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	12%	7%	81%

Macro Nutrients

	Broccoli	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Recommended Dietary Allowance
Energy	4.65% 135kcal	12% 349kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	3.2% 3.1g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	1.48% 0.47g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	8.3% 1.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.3% 26.4g	63.2% 82g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	13.7% 9.92g	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	3.72% 2.7g	1.64% 1.2g	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	% 1.94g	% 1.5g	g per day for Men 19-50 years
Sucrose	% 0.4g	% 6.55g	g per day for Men 19-50 years
Fiber	27% 10.3g	22% 8.33g	38g per day for Men 19-50 years
Protein	20% 11g	21.4% 12g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	4.4% 39.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	27.5% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	43% 6.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.5% 2.27mg	28.7% 1.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	51.3% 0.67mg	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	62.5% 250μg	35.7% 143μg	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	393% 354mg	28.2% 25.4mg	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	20.6% 3.1mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Recommended Dietary Allowance
Calcium	18.7% 187mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	16% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.45% 58μg	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	36.2% 2.9mg	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	21.2% 0.49mg	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	37.4% 262mg	39.7% 278mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	25% 845mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	9.58% 354g	8.05% 298g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Broccoli vs Corn, sweet, yellow, frozen, kernels cut off cob, unprepared :

• Raw Broccoli has 3.1 times more Vitamin A, 1.7 times more Vitamin B2, 1.6 times more Vitamin B5, 1.8 times more Vitamin B9, 13.9 times more Vitamin C, 9.8 times more Vitamin E and 338.7 times more Vitamin K than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• While Corn, sweet, yellow, frozen, kernels cut off cob, unprepared contain 2.7 times more Vitamin B3 than Raw Broccoli.
• Both Raw Broccoli and Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have similar amounts of Vitamin B1 and Vitamin B6 per 14 oz.
• Both Raw Broccoli as well as Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Broccoli vs Corn, sweet, yellow, frozen, kernels cut off cob, unprepared :

• Raw Broccoli has 11.8 times more Calcium, 1.4 times more Copper, 1.7 times more Iron, 1.7 times more Manganese, 1.5 times more Potassium, 3.6 times more Selenium and 11 times more Sodium than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• Both Raw Broccoli and Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have similar amounts of Magnesium, Phosphorus, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Broccoli has 5.7 times more Omega 3 and 1.2 times more Fiber than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• While Corn, sweet, yellow, frozen, kernels cut off cob, unprepared contain 2.6 times more Energy, 7.2 times more Omega 6, 3.1 times more Carbohydrate and 1.5 times more Sugars than Raw Broccoli.
• Both Raw Broccoli and Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have similar amounts of Protein per 14 oz.
• Both Raw Broccoli as well as Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have insufficient amounts of Fat, Cholesterol, Fructose, Glucose and Sucrose in 14 oz.