Comparing Nutrients in 14 ounces Boiled Sweet Corn, White, Frozen, Kernels On Cob VS Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Boiled Sweet Corn, White, Frozen, Kernels On Cob	11%	6%	83%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Boiled Sweet Corn, White, Frozen, Kernels On Cob	Brussels Sprouts	Recommended Dietary Allowance
Energy	13% 373kcal	5.9% 171kcal	2900kcal per day for Men 19-50 years
Fat	3.03% 2.94g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	0.77% 0.25g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	24.6% 0.39g	1.6g per day for Men 19-50 years
Omega 6	7.9% 1.34g	1.05% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68% 88.6g	27.3% 35.5g	130g per day for Men 19-50 years
Sugars	NA	12% 8.73g	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	NA	5.1% 3.7g	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	NA	% 3.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.83g	g per day for Men 19-50 years
Fiber	22% 8.33g	39.7% 15g	38g per day for Men 19-50 years
Protein	22% 12.3g	24% 13.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Sweet Corn, White, Frozen, Kernels On Cob	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	0% 0μg	16.8% 151μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.5% 0.69mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.6% 6.02mg	18.5% 2.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	24.5% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68.4% 0.89mg	67% 0.87mg	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	30.8% 123μg	60.5% 242μg	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	21% 19mg	375% 337mg	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	NA	23.3% 3.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	585% 703μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sweet Corn, White, Frozen, Kernels On Cob	Brussels Sprouts	Recommended Dietary Allowance
Calcium	1.2% 12mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	20.3% 0.18mg	31% 0.28mg	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	30.3% 2.42mg	69.5% 5.56mg	8mg per day for Men 19-50 years
Magnesium	27.4% 115mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	24.5% 0.56mg	58% 1.34mg	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	42.5% 298mg	39% 274mg	700mg per day for Men 19-50 years
Potassium	29.3% 996mg	45.4% 1544mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	6.6% 99mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	15% 1.67mg	11mg per day for Men 19-50 years
Water	7.85% 291g	9.23% 341g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Sweet Corn, White, Frozen, Kernels On Cob VS Brussels Sprouts per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Sweet Corn, White, Frozen, Kernels On Cob versus 14 oz of Brussels Sprouts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Sweet Corn, White, Frozen, Kernels On Cob vs Brussels Sprouts:

• 14 ounces of Boiled Sweet Corn, White, Frozen, Kernels On Cob have 1.3 times more Vitamin B1 and 2 times more Vitamin B3 than Brussels Sprouts.
• While 14 oz of Raw Brussels Sprouts contain more Vitamin A, 1.3 times more Vitamin B2, 2 times more Vitamin B9 and 17.7 times more Vitamin C than Boiled and Drained Sweet Corn, White, Frozen, Kernels On Cob.
• Both Boiled Sweet Corn, White, Frozen, Kernels On Cob and Brussels Sprouts provide similar amounts of Vitamin B5 and Vitamin B6 per 14 ounces.
• 14 ounces of Boiled Sweet Corn, White, Frozen, Kernels On Cob have insufficient amounts of Vitamin A
• Both Boiled and Drained Sweet Corn, White, Frozen, Kernels On Cob as well as Raw Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Sweet Corn, White, Frozen, Kernels On Cob vs Brussels Sprouts:

• 14 ounces of Boiled Sweet Corn, White, Frozen, Kernels On Cob have 1.3 times more Magnesium and 1.5 times more Zinc than Brussels Sprouts.
• While 14 oz of Raw Brussels Sprouts contain 14 times more Calcium, 1.5 times more Copper, 2.3 times more Iron, 2.4 times more Manganese, 1.5 times more Potassium and 2.3 times more Selenium than Boiled and Drained Sweet Corn, White, Frozen, Kernels On Cob.
• Both Boiled Sweet Corn, White, Frozen, Kernels On Cob and Brussels Sprouts contain similar levels of Phosphorus per 14 ounces.
• 14 ounces of Boiled Sweet Corn, White, Frozen, Kernels On Cob lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Sweet Corn, White, Frozen, Kernels On Cob have 2.2 times more Energy and 2.5 times more Carbohydrate than Brussels Sprouts.
• While 14 oz of Raw Brussels Sprouts contain 9.9 times more Omega 3 and 1.8 times more Fiber than Boiled and Drained Sweet Corn, White, Frozen, Kernels On Cob.
• Both Boiled Sweet Corn, White, Frozen, Kernels On Cob and Brussels Sprouts offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Boiled Sweet Corn, White, Frozen, Kernels On Cob provide inadequate amounts of Omega 3
• 14 ounces of Brussels Sprouts provide inadequate amounts of Energy
• Both Boiled and Drained Sweet Corn, White, Frozen, Kernels On Cob as well as Raw Brussels Sprouts provide inadequate amounts of Omega 6 in 14 ounces.