Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS Boiled Yellow Sweet Corn with Salt

Macros Ratio

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

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Boiled Yellow Sweet Corn with Salt	Recommended Dietary Allowance
Energy	4.38% 127kcal	15% 435kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	15.6% 2.66g	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	73.2% 95g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	28.4% 20.6g	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	4.94% 3.6g	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	% 3.8g	g per day for Men 19-50 years
Sucrose	NA	% 12.4g	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	27.6% 15.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Boiled Yellow Sweet Corn with Salt	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	47.7% 7.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	72% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	48.5% 0.63mg	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	26% 104μg	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	27.7% 25mg	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	2.72% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Boiled Yellow Sweet Corn with Salt	Recommended Dietary Allowance
Calcium	15% 150mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	24.7% 0.22mg	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	25.5% 2.04mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	33% 0.76mg	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	50% 349mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	29% 989mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	76.5% 1148mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	11% 411g	9% 333g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Boiled Yellow Sweet Corn with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Chopped Frozen Broccoli versus 1 lb of Boiled Yellow Sweet Corn with Salt 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 Yellow Sweet Corn with Salt:

• 1 pound of Cooked Chopped Frozen Broccoli has 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 Yellow Sweet Corn with Salt.
• While 1 lb of Boiled and Drained Yellow Sweet Corn with Salt contains 1.7 times more Vitamin B1, 3.7 times more Vitamin B3 and 2.9 times more Vitamin B5 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Boiled Yellow Sweet Corn with Salt provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Boiled Yellow Sweet Corn with Salt have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Boiled and Drained Yellow Sweet Corn with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Chopped Frozen Broccoli vs Boiled Yellow Sweet Corn with Salt:

• 1 pound of Cooked Chopped Frozen Broccoli has 11 times more Calcium, 1.4 times more Iron, 1.3 times more Manganese and 1.2 times more Water than Boiled Yellow Sweet Corn with Salt.
• While 1 lb of Boiled and Drained Yellow Sweet Corn with Salt contains 1.4 times more Copper, 2 times more Magnesium, 1.6 times more Phosphorus, 1.5 times more Potassium, 23 times more Sodium and 2.2 times more Zinc than Boiled Chopped Frozen Broccoli.
• 1 pound of Boiled Yellow Sweet Corn with Salt lack sufficient amounts of Calcium
• Both Boiled Chopped Frozen Broccoli as well as Boiled and Drained Yellow Sweet Corn with Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Chopped Frozen Broccoli has 2.3 times more Omega 3 and 1.3 times more Fiber than Boiled Yellow Sweet Corn with Salt.
• While 1 lb of Boiled and Drained Yellow Sweet Corn with Salt contains 3.4 times more Energy, 45.1 times more Omega 6, 3.9 times more Carbohydrate and 3.1 times more Sugars than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Boiled Yellow Sweet Corn with Salt offer comparable quantities of Protein per one pound.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6
• 1 pound of Boiled Yellow Sweet Corn with Salt provide inadequate amounts of Omega 3