Comparing Nutrients in 1 pound Boiled Spears Frozen Broccoli VS Boiled Frozen sweet yellow Corn kernels

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Boiled Frozen sweet yellow Corn kernels	11%	6%	83%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Boiled Frozen sweet yellow Corn kernels	Recommended Dietary Allowance
Energy	4.38% 127kcal	12.7% 367kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	3.13% 3.04g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	1.46% 0.47g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	8.24% 1.4g	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	67.3% 87.5g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	19.2% 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	2.88% 2.1g	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	% 2.18g	g per day for Men 19-50 years
Sucrose	NA	% 8.9g	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	20.7% 11.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Boiled Frozen sweet yellow Corn kernels	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	5.04% 45.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	13.7% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	34.5% 0.45mg	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	34% 136μg	39.7% 159μg	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	17.6% 16mg	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

	Boiled Spears Frozen Broccoli	Boiled Frozen sweet yellow Corn kernels	Recommended Dietary Allowance
Calcium	23% 231mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	21.7% 0.2mg	24% 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	26.6% 2.13mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	64% 1.47mg	30.6% 0.7mg	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	35.6% 249mg	51% 358mg	700mg per day for Men 19-50 years
Potassium	24% 816mg	31% 1057mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.6μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	7.26% 109mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	11% 411g	9.44% 349g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Boiled Frozen sweet yellow Corn kernels per 1 lb

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

Lets compare vitamin content per 1 pound of Boiled Spears Frozen Broccoli vs Boiled Frozen sweet yellow Corn kernels:

• 1 pound of Boiled Spears Frozen Broccoli has 5.1 times more Vitamin A, 1.8 times more Vitamin B1, 1.3 times more Vitamin B2, 1.8 times more Vitamin B5, 1.3 times more Vitamin B6, 11.5 times more Vitamin C, 18.9 times more Vitamin E and 293.7 times more Vitamin K than Boiled Frozen sweet yellow Corn kernels.
• While 1 lb of Boiled Frozen sweet yellow Corn kernels, drained contains 2.9 times more Vitamin B3 than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Boiled Frozen sweet yellow Corn kernels provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Boiled Frozen sweet yellow Corn kernels have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled and Drained Spears Frozen Broccoli as well as Boiled Frozen sweet yellow Corn kernels, drained have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Spears Frozen Broccoli vs Boiled Frozen sweet yellow Corn kernels:

• 1 pound of Boiled Spears Frozen Broccoli has 17 times more Calcium, 1.3 times more Iron, 2.1 times more Manganese and 2.7 times more Selenium than Boiled Frozen sweet yellow Corn kernels.
• While 1 lb of Boiled Frozen sweet yellow Corn kernels, drained contains 1.4 times more Magnesium, 1.4 times more Phosphorus, 1.3 times more Potassium and 2.1 times more Zinc than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Boiled Frozen sweet yellow Corn kernels contain similar levels of Copper and Water per one pound.
• 1 pound of Boiled Frozen sweet yellow Corn kernels lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Spears Frozen Broccoli has 4.7 times more Omega 3, 1.3 times more Fiber and 1.2 times more Protein than Boiled Frozen sweet yellow Corn kernels.
• While 1 lb of Boiled Frozen sweet yellow Corn kernels, drained contains 2.9 times more Energy, 3.6 times more Carbohydrate and 2.1 times more Sugars than Boiled and Drained Spears Frozen Broccoli.
• 1 pound of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy
• 1 pound of Boiled Frozen sweet yellow Corn kernels provide inadequate amounts of Omega 3
• Both Boiled and Drained Spears Frozen Broccoli as well as Boiled Frozen sweet yellow Corn kernels, drained provide inadequate amounts of Omega 6 in one pound.