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

Macros Ratio

	Protein	Fat	Carbs
Yellow Sweet Corn	13%	12%	75%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Yellow Sweet Corn	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	11.8% 341kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	5.52% 5.36g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	4.03% 1.3g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	11% 1.87g	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	57% 74.2g	14.6% 19g	130g per day for Men 19-50 years
Sugars	34.3% 25g	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	10.6% 7.7g	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	% 13.6g	% 2.98g	g per day for Men 19-50 years
Sucrose	% 3.53g	NA	g per day for Men 19-50 years
Fiber	21% 7.94g	31.3% 12g	38g per day for Men 19-50 years
Protein	23% 13g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Yellow Sweet Corn	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	23% 206μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.3% 0.62mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.03mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	57% 2.85mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.4% 0.37mg	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	41.7% 167μg	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	30% 27mg	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	1.85% 0.28mg	32.3% 4.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	268% 322μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yellow Sweet Corn	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	24% 0.21mg	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	25.8% 2.06mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	28% 0.65mg	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	50.5% 353mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	31.5% 1072mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	16.6% 1.83mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	8.16% 302g	9.8% 363g	3700g per day for Men 19-50 years

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

• Raw Yellow Sweet Corn has 2.9 times more Vitamin B1, 3.8 times more Vitamin B3 and 2.6 times more Vitamin B5 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 5.8 times more Vitamin A, 1.7 times more Vitamin B2, 1.4 times more Vitamin B6, 1.6 times more Vitamin B9, 8.3 times more Vitamin C, 17.4 times more Vitamin E and 270.3 times more Vitamin K than Raw Yellow Sweet Corn.
• Both Raw Yellow Sweet Corn 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 Yellow Sweet Corn vs Frozen Chopped Broccoli:

• Raw Yellow Sweet Corn has 1.4 times more Copper, 2.1 times more Magnesium, 1.8 times more Phosphorus and 1.3 times more Potassium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 28 times more Calcium, 1.6 times more Iron, 1.8 times more Manganese, 4.7 times more Selenium and 1.6 times more Sodium than Raw Yellow Sweet Corn.
• Both Raw Yellow Sweet Corn and Frozen Chopped Broccoli, Unprepared have similar amounts of Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Yellow Sweet Corn has 3.3 times more Energy, 4.7 times more Fat, 7.4 times more Saturated Fat, 15.2 times more Omega 6, 3.9 times more Carbohydrate, 4.6 times more Sugars and 2.3 times more Fructose than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 7.5 times more Omega 3 and 1.5 times more Fiber than Raw Yellow Sweet Corn.
• Both Raw Yellow Sweet Corn and Frozen Chopped Broccoli, Unprepared have similar amounts of Protein per 14 oz.
• Both Raw Yellow Sweet Corn as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.