Comparing Nutrients in 1 pound Boiled Broccoli VS Boiled frozen white Corn kernels, drained with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Boiled frozen white Corn kernels, drained with Salt	12%	4%	84%

Macro Nutrients

	Boiled Broccoli	Boiled frozen white Corn kernels, drained with Salt	Recommended Dietary Allowance
Energy	5.47% 159kcal	12.5% 363kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	2% 1.95g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	5.26% 0.89g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	68.2% 88.7g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	19.5% 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	4.63% 3.36g	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	% 2.22g	NA	g per day for Men 19-50 years
Sucrose	% 0.36g	NA	g per day for Men 19-50 years
Fiber	39.4% 15g	28.6% 11g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	22.3% 12.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Boiled frozen white Corn kernels, drained with Salt	Recommended Dietary Allowance
Vitamin A	39% 349μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	31.4% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	24.8% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	37% 5.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	16.3% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	45% 0.59mg	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	122% 490μg	35% 141μg	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	327% 294mg	15.6% 14mg	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	44% 6.58mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	533% 640μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Boiled frozen white Corn kernels, drained with Salt	Recommended Dietary Allowance
Calcium	18% 181mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	18.6% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	0.45% 18μg	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	38% 3.04mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	20.5% 86mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	25% 0.58mg	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	43.4% 304mg	37% 259mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	19.6% 667mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	74% 1111mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	11% 405g	9.4% 348g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Boiled frozen white Corn kernels, drained with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Broccoli versus 1 lb of Boiled frozen white Corn kernels, drained with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Broccoli vs Boiled frozen white Corn kernels, drained with Salt:

• 1 pound of Boiled Broccoli has more Vitamin A, 1.7 times more Vitamin B2, 3.4 times more Vitamin B5, 1.6 times more Vitamin B6, 3.5 times more Vitamin B9, 20.9 times more Vitamin C, 20.7 times more Vitamin E and 470.3 times more Vitamin K than Boiled frozen white Corn kernels, drained with Salt.
• While 1 lb of Boiled frozen sweet white Corn kernels, drained with Salt contains 1.3 times more Vitamin B1 and 2.3 times more Vitamin B3 than Boiled and Drained Broccoli.
• 1 pound of Boiled frozen white Corn kernels, drained with Salt have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled and Drained Broccoli as well as Boiled frozen sweet white Corn kernels, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Broccoli vs Boiled frozen white Corn kernels, drained with Salt:

• 1 pound of Boiled Broccoli has 10 times more Calcium, 1.6 times more Copper, 1.9 times more Iron, 1.5 times more Manganese, 2 times more Potassium and 2.3 times more Selenium than Boiled frozen white Corn kernels, drained with Salt.
• While 1 lb of Boiled frozen sweet white Corn kernels, drained with Salt contains 6 times more Sodium than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Boiled frozen white Corn kernels, drained with Salt contain similar levels of Magnesium, Phosphorus, Zinc and Water per one pound.
• 1 pound of Boiled frozen white Corn kernels, drained with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Broccoli has 19.8 times more Omega 3 and 1.4 times more Fiber than Boiled frozen white Corn kernels, drained with Salt.
• While 1 lb of Boiled frozen sweet white Corn kernels, drained with Salt contains 2.3 times more Energy, 2.7 times more Carbohydrate and 2.2 times more Sugars than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Boiled frozen white Corn kernels, drained with Salt offer comparable quantities of Protein per one pound.
• 1 pound of Boiled Broccoli provide inadequate amounts of Energy
• 1 pound of Boiled frozen white Corn kernels, drained with Salt provide inadequate amounts of Omega 3
• Both Boiled and Drained Broccoli as well as Boiled frozen sweet white Corn kernels, drained with Salt provide inadequate amounts of Omega 6 in one pound.