Comparing Nutrients in 14 ounces Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob	11%	6%	83%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	13% 373kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	3.03% 2.94g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	7.9% 1.34g	0.72% 0.12g	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	14.6% 19g	130g per day for Men 19-50 years
Sugars	19.7% 14.2g	7.4% 5.36g	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	2.9% 2.1g	4.54% 3.3g	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	% 2.22g	% 2.98g	g per day for Men 19-50 years
Sucrose	% 9.1g	NA	g per day for Men 19-50 years
Fiber	29.2% 11g	31.3% 12g	38g per day for Men 19-50 years
Protein	22% 12.3g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	23% 206μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.5% 0.69mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.6% 6.02mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68.4% 0.89mg	39.7% 0.52mg	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	66.5% 266μg	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	249% 224mg	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	2.1% 0.32mg	32.3% 4.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.32% 1.6μg	268% 322μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	1.2% 12mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	20.3% 0.18mg	16.8% 0.15mg	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	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	27.4% 115mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	24.5% 0.56mg	50.7% 1.17mg	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	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	29.3% 996mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	7.85% 291g	9.8% 363g	3700g per day for Men 19-50 years

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

• Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob have 3.3 times more Vitamin B1, 3.2 times more Vitamin B3 and 1.7 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 4.3 times more Vitamin A, 1.4 times more Vitamin B2, 2.2 times more Vitamin B9, 11.8 times more Vitamin C, 15.3 times more Vitamin E and 202.8 times more Vitamin K than Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob.
• Both Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B5 per 14 oz.
• Both Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob vs Frozen Chopped Broccoli:

• Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob have 1.2 times more Copper, 1.6 times more Magnesium, 1.5 times more Phosphorus and 1.3 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 18.7 times more Calcium, 1.3 times more Iron, 2.1 times more Manganese, 4 times more Selenium and 6 times more Sodium than Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob.
• Both Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob and Frozen Chopped Broccoli, Unprepared have similar amounts of Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob have 3.6 times more Energy, 10.9 times more Omega 6, 4.7 times more Carbohydrate and 2.7 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 10.5 times more Omega 3 and 1.6 times more Fructose than Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob.
• Both Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob and Frozen Chopped Broccoli, Unprepared have similar amounts of Fiber and Protein per 14 oz.
• Both Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.