Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS Boiled frozen sweet white Corn kernels

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Boiled frozen sweet white Corn kernels	12%	4%	84%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Boiled frozen sweet white Corn kernels	Recommended Dietary Allowance
Energy	4.38% 127kcal	12.5% 363kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	2% 1.95g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	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	18.7% 24.3g	68.2% 88.7g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	36% 13.6g	28.6% 11g	38g per day for Men 19-50 years
Protein	25% 14g	22.3% 12.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Boiled frozen sweet white Corn kernels	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	31.4% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	24.8% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	37% 5.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	16.3% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	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	63.5% 254μg	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	202% 182mg	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	40% 6mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Boiled frozen sweet white Corn kernels	Recommended Dietary Allowance
Calcium	15% 150mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	18.6% 0.17mg	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	34.6% 2.77mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	20.5% 86mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	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	31.8% 222mg	37% 259mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	19.6% 667mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	11% 411g	9.4% 348g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Boiled frozen sweet white Corn kernels per 1 lb

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

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

• 1 pound of Cooked Chopped Frozen Broccoli has more Vitamin A, 1.5 times more Vitamin B5, 1.8 times more Vitamin B9, 12.9 times more Vitamin C, 18.9 times more Vitamin E and 293.7 times more Vitamin K than Boiled frozen sweet white Corn kernels.
• While 1 lb of Boiled frozen sweet white Corn kernels, drained contains 1.5 times more Vitamin B1 and 2.8 times more Vitamin B3 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Boiled frozen sweet white Corn kernels provide similar amounts of Vitamin B2 and Vitamin B6 per one pound.
• 1 pound of Boiled frozen sweet white Corn kernels have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Boiled frozen sweet white Corn kernels, drained have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Chopped Frozen Broccoli vs Boiled frozen sweet white Corn kernels:

• 1 pound of Cooked Chopped Frozen Broccoli has 8.3 times more Calcium, 1.7 times more Iron and 1.8 times more Manganese than Boiled frozen sweet white Corn kernels.
• While 1 lb of Boiled frozen sweet white Corn kernels, drained contains 1.5 times more Magnesium and 1.4 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Boiled frozen sweet white Corn kernels contain similar levels of Copper, Phosphorus, Potassium and Water per one pound.
• 1 pound of Boiled frozen sweet white Corn kernels lack sufficient amounts of Calcium
• Both Boiled Chopped Frozen Broccoli as well as Boiled frozen sweet white Corn kernels, drained lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Chopped Frozen Broccoli has 7 times more Omega 3 and 1.3 times more Fiber than Boiled frozen sweet white Corn kernels.
• While 1 lb of Boiled frozen sweet white Corn kernels, drained contains 2.9 times more Energy, 3.7 times more Carbohydrate and 2.1 times more Sugars than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Boiled frozen sweet white Corn kernels offer comparable quantities of Protein per one pound.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• 1 pound of Boiled frozen sweet white Corn kernels provide inadequate amounts of Omega 3
• Both Boiled Chopped Frozen Broccoli as well as Boiled frozen sweet white Corn kernels, drained provide inadequate amounts of Omega 6 in one pound.