Comparing Nutrients in 1 kilogram Frozen sweet white Corn kernels VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Frozen sweet white Corn kernels	12%	7%	81%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Frozen sweet white Corn kernels	Boiled Broccoli	Recommended Dietary Allowance
Energy	30.3% 880kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	7.94% 7.7g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	5.75% 1.84g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	8.75% 0.14g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	19.4% 3.3g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	159% 207g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	125% 91g	19% 14g	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	2.76% 2g	10.2% 7.4g	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	% 3.5g	% 4.9g	g per day for Men 19-50 years
Sucrose	% 85g	% 0.8g	g per day for Men 19-50 years
Fiber	76.3% 29g	87% 33g	38g per day for Men 19-50 years
Protein	54% 30g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Frozen sweet white Corn kernels	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69% 0.83mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	108% 17.3mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	137% 1.78mg	154% 2mg	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	90% 360μg	270% 1080μg	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	70% 63mg	721% 649mg	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	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen sweet white Corn kernels	Boiled Broccoli	Recommended Dietary Allowance
Calcium	4% 40mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	67.8% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	3.65% 146μg	1% 40μg	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	51.3% 4.1mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	54.8% 1.26mg	84.3% 1.94mg	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	100% 700mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	62.6% 2130mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	33.6% 3.7mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	20.3% 750g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Frozen sweet white Corn kernels vs Boiled Broccoli:

• Frozen sweet white Corn kernels have 1.3 times more Vitamin B1 and 3.1 times more Vitamin B3 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 1.8 times more Vitamin B2, 2.2 times more Vitamin B5, 3 times more Vitamin B9, 10.3 times more Vitamin C and 470.3 times more Vitamin K than Frozen sweet white Corn kernels.
• Both Frozen sweet white Corn kernels and Boiled and Drained Broccoli have similar amounts of Vitamin B6 per 1 kg.
• Both Frozen sweet white Corn kernels as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Frozen sweet white Corn kernels vs Boiled Broccoli:

• Boiled and Drained Broccoli contains 10 times more Calcium, 1.7 times more Copper, 1.6 times more Iron, 1.5 times more Manganese, 1.4 times more Potassium, 2.3 times more Selenium and 13.7 times more Sodium than Frozen sweet white Corn kernels.
• Both Frozen sweet white Corn kernels and Boiled and Drained Broccoli have similar amounts of Magnesium, Phosphorus, Zinc and Water per 1 kg.
• Both Frozen sweet white Corn kernels as well as Boiled and Drained Broccoli have insufficient amounts of Fluoride in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Frozen sweet white Corn kernels have 2.5 times more Energy, 6.5 times more Omega 6, 2.9 times more Carbohydrate, 6.5 times more Sugars and 1.3 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 8.5 times more Omega 3 and 3.7 times more Fructose than Frozen sweet white Corn kernels.
• Both Frozen sweet white Corn kernels and Boiled and Drained Broccoli have similar amounts of Fiber per 1 kg.
• Both Frozen sweet white Corn kernels as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.