Comparing Nutrients in 1 pound Frozen sweet white Corn kernels VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Frozen sweet white Corn kernels	12%	7%	81%
Broccoli	27%	8%	65%

Macro Nutrients

	Frozen sweet white Corn kernels	Broccoli	Recommended Dietary Allowance
Energy	13.8% 399kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.5g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.83g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	8.78% 1.5g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72.3% 94g	23% 30g	130g per day for Men 19-50 years
Sugars	57% 41.2g	10.6% 7.7g	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	1.25% 0.91g	4.25% 3.1g	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	% 1.6g	% 2.22g	g per day for Men 19-50 years
Sucrose	% 38.6g	% 0.45g	g per day for Men 19-50 years
Fiber	34.6% 13g	31% 11.8g	38g per day for Men 19-50 years
Protein	24.5% 13.7g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Frozen sweet white Corn kernels	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.4% 0.38mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49% 7.83mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.4% 1.27mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	61% 0.79mg	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	41% 163μg	71.4% 286μg	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	31.8% 28.6mg	450% 405mg	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	NA	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen sweet white Corn kernels	Broccoli	Recommended Dietary Allowance
Calcium	1.8% 18mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	24.7% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	1.66% 66.2μg	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	23.2% 1.86mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	25% 0.57mg	41.4% 0.95mg	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	45.4% 318mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	28.4% 966mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	15.3% 1.68mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	9.2% 340g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Frozen sweet white Corn kernels vs Broccoli:

• Frozen sweet white Corn kernels have 2.7 times more Vitamin B3 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 1.7 times more Vitamin B2, 2 times more Vitamin B5, 1.8 times more Vitamin B9, 14.2 times more Vitamin C and 338.7 times more Vitamin K than Frozen sweet white Corn kernels.
• Both Frozen sweet white Corn kernels and Raw Broccoli have similar amounts of Vitamin B1 and Vitamin B6 per 1 lb.
• Both Frozen sweet white Corn kernels as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Frozen sweet white Corn kernels vs Broccoli:

• Raw Broccoli contains 11.8 times more Calcium, 1.4 times more Copper, 1.8 times more Iron, 1.7 times more Manganese, 1.5 times more Potassium, 3.6 times more Selenium and 11 times more Sodium than Frozen sweet white Corn kernels.
• Both Frozen sweet white Corn kernels and Raw Broccoli have similar amounts of Magnesium, Phosphorus, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Frozen sweet white Corn kernels have 2.6 times more Energy, 6.7 times more Omega 6, 3.1 times more Carbohydrate and 5.3 times more Sugars than Raw Broccoli.
• While Raw Broccoli contains 4.5 times more Omega 3 than Frozen sweet white Corn kernels.
• Both Frozen sweet white Corn kernels and Raw Broccoli have similar amounts of Fiber and Protein per 1 lb.
• Both Frozen sweet white Corn kernels as well as Raw Broccoli have insufficient amounts of Fat, Cholesterol, Fructose, Glucose and Sucrose in 1 lb.