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

Macros Ratio

	Protein	Fat	Carbs
Frozen sweet white Corn kernels	12%	7%	81%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Frozen sweet white Corn kernels	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	30.3% 880kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	7.94% 7.7g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	5.75% 1.84g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	8.75% 0.14g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	19.4% 3.3g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	159% 207g	41% 53.5g	130g per day for Men 19-50 years
Sugars	125% 91g	20.3% 14.7g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 85g	NA	g per day for Men 19-50 years
Fiber	76.3% 29g	79% 30g	38g per day for Men 19-50 years
Protein	54% 30g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Frozen sweet white Corn kernels	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69% 0.83mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	108% 17.3mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	137% 1.78mg	100% 1.3mg	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	140% 560μg	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	446% 401mg	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	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen sweet white Corn kernels	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	4% 40mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	37.8% 0.34mg	0.9mg per day for Men 19-50 years
Fluoride	3.65% 146μg	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	51.3% 4.1mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	54.8% 1.26mg	97% 2.23mg	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	70% 490mg	700mg per day for Men 19-50 years
Potassium	62.6% 2130mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	33.6% 3.7mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	20.3% 750g	24.5% 907g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen sweet white Corn kernels VS Cooked Chopped Frozen Broccoli per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen sweet white Corn kernels versus 1 kg of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Frozen sweet white Corn kernels has 1.5 times more Vitamin B1, 3.8 times more Vitamin B3 and 1.4 times more Vitamin B6 than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains more Vitamin A, 1.6 times more Vitamin B9, 6.4 times more Vitamin C and 293.7 times more Vitamin K than Frozen sweet white Corn kernels.
• Both Frozen sweet white Corn kernels and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B2 and Vitamin B5 per one kilogram.
• 1 kilogram of Frozen sweet white Corn kernels have insufficient amounts of Vitamin A and Vitamin K
• Both Frozen sweet white Corn kernels as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Frozen sweet white Corn kernels has 1.4 times more Magnesium, 1.4 times more Phosphorus, 1.5 times more Potassium and 1.3 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 8.3 times more Calcium, 1.5 times more Iron and 1.8 times more Manganese than Frozen sweet white Corn kernels.
• Both Frozen sweet white Corn kernels and Cooked Chopped Frozen Broccoli contain similar levels of Copper and Water per one kilogram.
• 1 kilogram of Frozen sweet white Corn kernels lack sufficient amounts of Calcium
• Both Frozen sweet white Corn kernels as well as Boiled Chopped Frozen Broccoli lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen sweet white Corn kernels has 3.1 times more Energy, 3.9 times more Carbohydrate and 6.2 times more Sugars than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 3 times more Omega 3 than Frozen sweet white Corn kernels.
• Both Frozen sweet white Corn kernels and Cooked Chopped Frozen Broccoli offer comparable quantities of Fiber and Protein per one kilogram.
• 1 kilogram of Frozen sweet white Corn kernels provide inadequate amounts of Omega 3
• 1 kilogram of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• Both Frozen sweet white Corn kernels as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in one kilogram.