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

Macros Ratio

	Protein	Fat	Carbs
Boiled Frozen sweet yellow Corn kernels	11%	6%	83%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Boiled Frozen sweet yellow Corn kernels	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	28% 810kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	6.9% 6.7g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	3.2% 1.03g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	18% 3.1g	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	148% 193g	41% 53.5g	130g per day for Men 19-50 years
Sugars	42.3% 30.7g	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	6.34% 4.6g	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	% 4.8g	NA	g per day for Men 19-50 years
Sucrose	% 19.6g	NA	g per day for Men 19-50 years
Fiber	63% 24g	79% 30g	38g per day for Men 19-50 years
Protein	45.5% 25.5g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Boiled Frozen sweet yellow Corn kernels	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	11% 100μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	82% 13mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76% 0.99mg	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	87.5% 350μg	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	39% 35mg	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	4.67% 0.7mg	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

	Boiled Frozen sweet yellow Corn kernels	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	3% 30mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	53.3% 0.48mg	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	58.8% 4.7mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	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	113% 790mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	68.5% 2330mg	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	0.67% 10mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	21% 770g	24.5% 907g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Boiled Frozen sweet yellow 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 Boiled Frozen sweet yellow Corn kernels vs Cooked Chopped Frozen Broccoli:

• 1 kilogram of Boiled Frozen sweet yellow Corn kernels has 2.9 times more Vitamin B3 than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 5.1 times more Vitamin A, 1.8 times more Vitamin B1, 1.3 times more Vitamin B2, 1.8 times more Vitamin B5, 1.3 times more Vitamin B6, 1.6 times more Vitamin B9, 11.5 times more Vitamin C, 18.9 times more Vitamin E and 293.7 times more Vitamin K than Boiled Frozen sweet yellow Corn kernels, drained.
• 1 kilogram of Boiled Frozen sweet yellow Corn kernels have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled Frozen sweet yellow Corn kernels, drained 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 Frozen sweet yellow Corn kernels vs Cooked Chopped Frozen Broccoli:

• 1 kilogram of Boiled Frozen sweet yellow Corn kernels has 1.4 times more Copper, 2.2 times more Magnesium, 1.6 times more Phosphorus, 1.6 times more Potassium and 2.3 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 11 times more Calcium, 1.3 times more Iron and 1.4 times more Manganese than Boiled Frozen sweet yellow Corn kernels, drained.
• Both Boiled Frozen sweet yellow Corn kernels and Cooked Chopped Frozen Broccoli contain similar levels of Water per one kilogram.
• 1 kilogram of Boiled Frozen sweet yellow Corn kernels lack sufficient amounts of Calcium
• Both Boiled Frozen sweet yellow Corn kernels, drained 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 Frozen sweet yellow Corn kernels has 2.9 times more Energy, 3.6 times more Carbohydrate and 2.1 times more Sugars than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 4.7 times more Omega 3 and 1.3 times more Fiber than Boiled Frozen sweet yellow Corn kernels, drained.
• Both Boiled Frozen sweet yellow Corn kernels and Cooked Chopped Frozen Broccoli offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Boiled Frozen sweet yellow Corn kernels provide inadequate amounts of Omega 3
• 1 kilogram of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• Both Boiled Frozen sweet yellow Corn kernels, drained as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in one kilogram.