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

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	12%	7%	81%

Macro Nutrients

	Frozen Broccoli Spears	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Recommended Dietary Allowance
Energy	4.54% 132kcal	13.8% 399kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	3.65% 3.54g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	35.4% 0.57g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	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	18.7% 24.3g	72.3% 94g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	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	NA	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	NA	% 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	24.8% 14g	24.5% 13.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Recommended Dietary Allowance
Vitamin A	28.7% 259μg	5.04% 45.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	31.4% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.8% 0.52mg	23.7% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	49.3% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	32.7% 1.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	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	107% 426μg	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	344% 310mg	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	41% 6.12mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	383% 460μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Recommended Dietary Allowance
Calcium	18.6% 186mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	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	41% 3.27mg	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	50.5% 1.16mg	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	38.2% 268mg	45.4% 318mg	700mg per day for Men 19-50 years
Potassium	33.4% 1134mg	28.4% 966mg	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	5.14% 77mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	15.7% 1.72mg	11mg per day for Men 19-50 years
Water	11% 411g	9.2% 340g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Frozen Broccoli Spears 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 Broccoli Spears vs Corn, sweet, yellow, frozen, kernels cut off cob, unprepared :

• 1 pound of Frozen Broccoli Spears has 5.7 times more Vitamin A, 1.7 times more Vitamin B2, 2.6 times more Vitamin B9, 10.7 times more Vitamin C, 16.9 times more Vitamin E and 338 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 3.8 times more Vitamin B3 and 1.5 times more Vitamin B5 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Corn, sweet, yellow, frozen, kernels cut off cob, unprepared provide similar amounts of Vitamin B1 and Vitamin B6 per one pound.
• 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 Broccoli Spears 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 Broccoli Spears vs Corn, sweet, yellow, frozen, kernels cut off cob, unprepared :

• 1 pound of Frozen Broccoli Spears has 10.3 times more Calcium, 1.7 times more Iron, 2.1 times more Manganese, 2.7 times more Selenium and 1.2 times more Water than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• Both Frozen Broccoli Spears and Corn, sweet, yellow, frozen, kernels cut off cob, unprepared contain similar levels of Copper, Magnesium, Phosphorus, Potassium and Zinc 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 Broccoli Spears has 11.4 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 times more Energy, 9.6 times more Omega 6, 3.9 times more Carbohydrate and 1.7 times more Sugars than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Corn, sweet, yellow, frozen, kernels cut off cob, unprepared offer comparable quantities of Protein per one pound.
• 1 pound of Frozen Broccoli Spears 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