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

Macros Ratio

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

Macro Nutrients

	Frozen Chopped Broccoli	Yellow Sweet Corn	Recommended Dietary Allowance
Energy	4.07% 118kcal	13.5% 390kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	6.3% 6.12g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	4.6% 1.47g	32g per day for Men 19-50 years
Omega 3	29.8% 0.48g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	12.6% 2.14g	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	65.2% 85g	130g per day for Men 19-50 years
Sugars	8.45% 6.12g	39% 28.4g	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	12% 8.8g	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	% 15.6g	g per day for Men 19-50 years
Sucrose	NA	% 4.04g	g per day for Men 19-50 years
Fiber	36% 13.6g	24% 9.07g	38g per day for Men 19-50 years
Protein	22.8% 12.7g	26.5% 15g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Yellow Sweet Corn	Recommended Dietary Allowance
Vitamin A	26.2% 236μg	4.54% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	58.6% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.5% 0.44mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	50% 8.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.3% 1.27mg	65% 3.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	32.4% 0.42mg	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	47.6% 191μg	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	34.3% 31mg	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	2.1% 0.32mg	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	Yellow Sweet Corn	Recommended Dietary Allowance
Calcium	25.4% 254mg	0.91% 9.07mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	27.2% 0.24mg	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	46% 3.67mg	29.5% 2.36mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	40% 168mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	32% 0.74mg	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	57.7% 404mg	700mg per day for Men 19-50 years
Potassium	28.3% 962mg	36% 1225mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	7.26% 109mg	4.54% 68mg	1500mg per day for Men 19-50 years
Zinc	19.8% 2.18mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	11.2% 415g	9.32% 345g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Yellow Sweet Corn per 1 lb

Compare the macro and micronutrient content in 1 lb of Frozen Chopped Broccoli versus 1 lb of Yellow Sweet Corn to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Frozen Chopped Broccoli has 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 Yellow Sweet Corn.
• While 1 lb of Raw Yellow Sweet Corn contains 2.9 times more Vitamin B1, 3.8 times more Vitamin B3 and 2.6 times more Vitamin B5 than Frozen Chopped Broccoli, Unprepared.
• 1 pound of Yellow Sweet Corn have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Yellow Sweet Corn have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Frozen Chopped Broccoli has 28 times more Calcium, 1.6 times more Iron, 1.8 times more Manganese, 4.7 times more Selenium and 1.2 times more Water than Yellow Sweet Corn.
• While 1 lb of Raw Yellow Sweet Corn contains 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.
• Both Frozen Chopped Broccoli and Yellow Sweet Corn contain similar levels of Zinc per one pound.
• 1 pound of Yellow Sweet Corn lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Chopped Broccoli has 7.5 times more Omega 3 and 1.5 times more Fiber than Yellow Sweet Corn.
• While 1 lb of Raw Yellow Sweet Corn contains 3.3 times more Energy, 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.
• Both Frozen Chopped Broccoli and Yellow Sweet Corn 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 Yellow Sweet Corn provide inadequate amounts of Omega 3