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

Macros Ratio

	Protein	Fat	Carbs
Yellow Sweet Corn	13%	12%	75%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Yellow Sweet Corn	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	29.7% 860kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.5g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	10% 3.25g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	8.75% 0.14g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	27.8% 4.7g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	86.3% 62.6g	18.6% 13.5g	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	26.8% 19.4g	11.4% 8.3g	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	% 34.3g	% 7.5g	g per day for Men 19-50 years
Sucrose	% 8.9g	NA	g per day for Men 19-50 years
Fiber	52.6% 20g	79% 30g	38g per day for Men 19-50 years
Protein	58.4% 32.7g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Yellow Sweet Corn	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	10% 90μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	129% 1.55mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.3% 0.55mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	111% 17.7mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	143% 7.17mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	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	105% 420μg	168% 670μg	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	75.6% 68mg	627% 564mg	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	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yellow Sweet Corn	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	2% 20mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	60% 0.54mg	42.2% 0.38mg	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	65% 5.2mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	88% 370mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	71% 1.63mg	128% 2.94mg	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	127% 890mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	79.4% 2700mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	10% 150mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	20.6% 761g	24.7% 915g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Yellow Sweet Corn vs Frozen Chopped Broccoli:

• Raw Yellow Sweet Corn has 2.9 times more Vitamin B1, 3.8 times more Vitamin B3 and 2.6 times more Vitamin B5 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 5.8 times more Vitamin A, 1.7 times more Vitamin B2, 1.4 times more Vitamin B6, 1.6 times more Vitamin B9, 8.3 times more Vitamin C, 17.4 times more Vitamin E and 270.3 times more Vitamin K than Raw Yellow Sweet Corn.
• Both Raw Yellow Sweet Corn as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Yellow Sweet Corn vs Frozen Chopped Broccoli:

• Raw Yellow Sweet Corn has 1.4 times more Copper, 2.1 times more Magnesium, 1.8 times more Phosphorus and 1.3 times more Potassium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 28 times more Calcium, 1.6 times more Iron, 1.8 times more Manganese, 4.7 times more Selenium and 1.6 times more Sodium than Raw Yellow Sweet Corn.
• Both Raw Yellow Sweet Corn and Frozen Chopped Broccoli, Unprepared have similar amounts of Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Yellow Sweet Corn has 3.3 times more Energy, 4.7 times more Fat, 7.4 times more Saturated Fat, 15.2 times more Omega 6, 3.9 times more Carbohydrate, 4.6 times more Sugars and 2.3 times more Fructose than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 7.5 times more Omega 3 and 1.5 times more Fiber than Raw Yellow Sweet Corn.
• Both Raw Yellow Sweet Corn and Frozen Chopped Broccoli, Unprepared have similar amounts of Protein per 1 kg.
• Both Raw Yellow Sweet Corn as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.