Comparing Nutrients in 1 kilogram Frozen Broccoli Spears VS Corn, sweet, yellow, frozen, kernels on cob, unprepared

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Corn, sweet, yellow, frozen, kernels on cob, unprepared	11%	6%	83%

Macro Nutrients

	Frozen Broccoli Spears	Corn, sweet, yellow, frozen, kernels on cob, unprepared	Recommended Dietary Allowance
Energy	10% 290kcal	33.8% 980kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	8.04% 7.8g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	3.75% 1.2g	32g per day for Men 19-50 years
Omega 3	78% 1.25g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	2.18% 0.37g	21% 3.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.5g	181% 235g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	52% 37.8g	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	7.72% 5.6g	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	% 5.9g	g per day for Men 19-50 years
Sucrose	NA	% 24g	g per day for Men 19-50 years
Fiber	79% 30g	73.7% 28g	38g per day for Men 19-50 years
Protein	54.6% 30.6g	58.6% 32.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Corn, sweet, yellow, frozen, kernels on cob, unprepared	Recommended Dietary Allowance
Vitamin A	63.3% 570μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	86% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.7% 1.14mg	67.7% 0.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.62mg	105% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	58.6% 2.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	138% 1.8mg	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	235% 940μg	100% 400μg	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	759% 683mg	80% 72mg	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	90% 13.5mg	6% 0.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	845% 1014μg	3.33% 4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Corn, sweet, yellow, frozen, kernels on cob, unprepared	Recommended Dietary Allowance
Calcium	41% 410mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	56.7% 0.51mg	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	90% 7.2mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	76% 320mg	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	68.7% 1.58mg	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	84.3% 590mg	124% 870mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	86.5% 2940mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	63.6% 7mg	11mg per day for Men 19-50 years
Water	24.5% 906g	19.4% 718g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Corn, sweet, yellow, frozen, kernels on cob, unprepared per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Broccoli Spears versus 1 kg of Corn, sweet, yellow, frozen, kernels on cob, unprepared to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Broccoli Spears vs Corn, sweet, yellow, frozen, kernels on cob, unprepared:

• 1 kilogram of Frozen Broccoli Spears has 4.8 times more Vitamin A, 1.3 times more Vitamin B2, 2.4 times more Vitamin B9, 9.5 times more Vitamin C, 15 times more Vitamin E and 253.5 times more Vitamin K than Corn, sweet, yellow, frozen, kernels on cob, unprepared.
• While 1 kg of Corn, sweet, yellow, frozen, kernels on cob, unprepared contains 1.4 times more Vitamin B1 and 3.6 times more Vitamin B3 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Corn, sweet, yellow, frozen, kernels on cob, unprepared provide similar amounts of Vitamin B5 and Vitamin B6 per one kilogram.
• 1 kilogram of Corn, sweet, yellow, frozen, kernels on cob, unprepared have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Frozen Broccoli Spears as well as Corn, sweet, yellow, frozen, kernels on cob, unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Broccoli Spears vs Corn, sweet, yellow, frozen, kernels on cob, unprepared:

• 1 kilogram of Frozen Broccoli Spears has 10.3 times more Calcium, 1.6 times more Manganese, 2.4 times more Selenium and 1.3 times more Water than Corn, sweet, yellow, frozen, kernels on cob, unprepared.
• While 1 kg of Corn, sweet, yellow, frozen, kernels on cob, unprepared contains 1.4 times more Copper, 2 times more Magnesium, 1.5 times more Phosphorus and 2.1 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Corn, sweet, yellow, frozen, kernels on cob, unprepared contain similar levels of Iron and Potassium per one kilogram.
• 1 kilogram of Corn, sweet, yellow, frozen, kernels on cob, unprepared lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Broccoli Spears has 11.4 times more Omega 3 than Corn, sweet, yellow, frozen, kernels on cob, unprepared.
• While 1 kg of Corn, sweet, yellow, frozen, kernels on cob, unprepared contains 3.4 times more Energy, 9.6 times more Omega 6, 4.4 times more Carbohydrate and 2.6 times more Sugars than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Corn, sweet, yellow, frozen, kernels on cob, unprepared offer comparable quantities of Fiber and Protein per one kilogram.
• 1 kilogram of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6
• 1 kilogram of Corn, sweet, yellow, frozen, kernels on cob, unprepared provide inadequate amounts of Omega 3