Comparing Nutrients in 1 kilogram Boiled Yellow Sweet Corn VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Yellow Sweet Corn	12%	12%	76%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Boiled Yellow Sweet Corn	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	33% 960kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	15.5% 15g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	34.5% 5.86g	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	161% 210g	41% 53.5g	130g per day for Men 19-50 years
Sugars	62.6% 45.4g	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	11% 7.9g	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	% 8.4g	NA	g per day for Men 19-50 years
Sucrose	% 27.4g	NA	g per day for Men 19-50 years
Fiber	63% 24g	79% 30g	38g per day for Men 19-50 years
Protein	61% 34g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Boiled Yellow Sweet Corn	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44% 0.57mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	105% 17mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	158% 7.9mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	107% 1.4mg	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	57.5% 230μg	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	61% 55mg	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	6% 0.9mg	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.33% 4μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Yellow Sweet Corn	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	3% 30mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	37.8% 0.34mg	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	56.3% 4.5mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	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	110% 770mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	64% 2180mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	56.4% 6.2mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	20% 734g	24.5% 907g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Yellow Sweet Corn VS Cooked Chopped Frozen Broccoli per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Yellow Sweet Corn 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 Boiled Yellow Sweet Corn vs Cooked Chopped Frozen Broccoli:

• 1 kilogram of Boiled Yellow Sweet Corn has 1.7 times more Vitamin B1, 3.7 times more Vitamin B3 and 2.9 times more Vitamin B5 than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 3.9 times more Vitamin A, 1.4 times more Vitamin B2, 2.4 times more Vitamin B9, 7.3 times more Vitamin C, 14.7 times more Vitamin E and 220.3 times more Vitamin K than Boiled and Drained Yellow Sweet Corn.
• Both Boiled Yellow Sweet Corn and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Boiled Yellow Sweet Corn have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled and Drained Yellow Sweet Corn 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 Boiled Yellow Sweet Corn vs Cooked Chopped Frozen Broccoli:

• 1 kilogram of Boiled Yellow Sweet Corn has 1.4 times more Copper, 2 times more Magnesium, 1.6 times more Phosphorus, 1.5 times more Potassium and 2.2 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 11 times more Calcium, 1.4 times more Iron and 1.3 times more Manganese than Boiled and Drained Yellow Sweet Corn.
• 1 kilogram of Boiled Yellow Sweet Corn lack sufficient amounts of Calcium
• Both Boiled and Drained Yellow Sweet Corn 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 Boiled Yellow Sweet Corn has 3.4 times more Energy, 45.1 times more Omega 6, 3.9 times more Carbohydrate and 3.1 times more Sugars than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 2.3 times more Omega 3 and 1.3 times more Fiber than Boiled and Drained Yellow Sweet Corn.
• Both Boiled Yellow Sweet Corn and Cooked Chopped Frozen Broccoli offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Boiled Yellow Sweet Corn provide inadequate amounts of Omega 3
• 1 kilogram of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6