Comparing Nutrients in 1 pound Frozen Chopped Broccoli VS Corn, sweet, yellow, frozen, kernels cut off cob, unprepared

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	12%	7%	81%

Macro Nutrients

	Frozen Chopped Broccoli	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Recommended Dietary Allowance
Energy	4.07% 118kcal	13.8% 399kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	3.65% 3.54g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	29.8% 0.48g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	9.47% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.7% 21.7g	72.3% 94g	130g per day for Men 19-50 years
Sugars	8.45% 6.12g	15.6% 11.3g	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	5.2% 3.76g	1.88% 1.36g	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	% 3.4g	% 1.72g	g per day for Men 19-50 years
Sucrose	NA	% 7.5g	g per day for Men 19-50 years
Fiber	36% 13.6g	25% 9.53g	38g per day for Men 19-50 years
Protein	22.8% 12.7g	24.5% 13.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Recommended Dietary Allowance
Vitamin A	26.2% 236μg	5.04% 45.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	31.4% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.5% 0.44mg	23.7% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	49.3% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.3% 1.27mg	32.7% 1.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	58.6% 0.76mg	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	76% 304μg	41% 163μg	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	284% 256mg	32.3% 29mg	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	37% 5.53mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	307% 368μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Recommended Dietary Allowance
Calcium	25.4% 254mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	18% 0.16mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.66% 66.2μg	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	46% 3.67mg	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	24.3% 0.56mg	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	32.4% 227mg	45.4% 318mg	700mg per day for Men 19-50 years
Potassium	28.3% 962mg	28.4% 966mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	7.26% 109mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	19.8% 2.18mg	15.7% 1.72mg	11mg per day for Men 19-50 years
Water	11.2% 415g	9.2% 340g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Corn, sweet, yellow, frozen, kernels cut off cob, unprepared per 1 lb

Compare the macro and micronutrient content in 1 lb of Frozen Chopped Broccoli versus 1 lb of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Frozen Chopped Broccoli vs Corn, sweet, yellow, frozen, kernels cut off cob, unprepared :

• 1 pound of Frozen Chopped Broccoli has 5.2 times more Vitamin A, 1.4 times more Vitamin B2, 1.9 times more Vitamin B9, 8.8 times more Vitamin C, 15.3 times more Vitamin E and 270.3 times more Vitamin K than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• While 1 lb of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared contains 1.6 times more Vitamin B1, 3.7 times more Vitamin B3, 1.3 times more Vitamin B5 and 1.3 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• 1 pound of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Frozen Chopped Broccoli vs Corn, sweet, yellow, frozen, kernels cut off cob, unprepared :

• 1 pound of Frozen Chopped Broccoli has 14 times more Calcium, 1.9 times more Iron, 2.4 times more Manganese, 4 times more Selenium, 1.3 times more Zinc and 1.2 times more Water than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• While 1 lb of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared contains 1.4 times more Phosphorus than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Corn, sweet, yellow, frozen, kernels cut off cob, unprepared contain similar levels of Copper, Magnesium and Potassium per one pound.
• 1 pound of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Chopped Broccoli has 9.5 times more Omega 3 and 1.4 times more Fiber than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• While 1 lb of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared contains 3.4 times more Energy, 11.5 times more Omega 6, 4.3 times more Carbohydrate and 1.9 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Corn, sweet, yellow, frozen, kernels cut off cob, unprepared offer comparable quantities of Protein per one pound.
• 1 pound of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6
• 1 pound of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared provide inadequate amounts of Omega 3