Comparing Nutrients in 1 pound Corn, sweet, white, frozen, kernels on cob, unprepared VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Corn, sweet, white, frozen, kernels on cob, unprepared	11%	6%	83%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Corn, sweet, white, frozen, kernels on cob, unprepared	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	15.3% 445kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	3.65% 3.54g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	9.5% 1.6g	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82% 107g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	NA	9.2% 6.67g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	33.4% 12.7g	36% 13.6g	38g per day for Men 19-50 years
Protein	26.6% 15g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Corn, sweet, white, frozen, kernels on cob, unprepared	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39% 0.47mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.7% 0.4mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47.7% 7.62mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.6% 1.33mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62.5% 0.81mg	45.4% 0.59mg	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	45.4% 181μg	63.5% 254μg	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	36.3% 32.7mg	202% 182mg	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	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Corn, sweet, white, frozen, kernels on cob, unprepared	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	1.8% 18mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	25.7% 0.23mg	17% 0.15mg	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	38.6% 3.1mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	31% 0.72mg	44% 1mg	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	56.4% 395mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	39.2% 1334mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	6.6% 3.63μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	29% 3.18mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	8.8% 326g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Corn, sweet, white, frozen, kernels on cob, unprepared VS Cooked Chopped Frozen Broccoli per 1 lb

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

Lets compare vitamin content per 1 pound of Corn, sweet, white, frozen, kernels on cob, unprepared vs Cooked Chopped Frozen Broccoli:

• 1 pound of Corn, sweet, white, frozen, kernels on cob, unprepared has 1.9 times more Vitamin B1, 3.7 times more Vitamin B3 and 1.4 times more Vitamin B6 than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains more Vitamin A, 1.4 times more Vitamin B9 and 5.6 times more Vitamin C than Corn, sweet, white, frozen, kernels on cob, unprepared.
• Both Corn, sweet, white, frozen, kernels on cob, unprepared and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B2 and Vitamin B5 per one pound.
• 1 pound of Corn, sweet, white, frozen, kernels on cob, unprepared have insufficient amounts of Vitamin A
• Both Corn, sweet, white, frozen, kernels on cob, unprepared as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Corn, sweet, white, frozen, kernels on cob, unprepared vs Cooked Chopped Frozen Broccoli:

• 1 pound of Corn, sweet, white, frozen, kernels on cob, unprepared has 1.5 times more Copper, 2.5 times more Magnesium, 1.8 times more Phosphorus, 2.1 times more Potassium and 2.5 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 8.3 times more Calcium, 1.4 times more Manganese and 1.3 times more Water than Corn, sweet, white, frozen, kernels on cob, unprepared.
• Both Corn, sweet, white, frozen, kernels on cob, unprepared and Cooked Chopped Frozen Broccoli contain similar levels of Iron per one pound.
• 1 pound of Corn, sweet, white, frozen, kernels on cob, unprepared lack sufficient amounts of Calcium
• Both Corn, sweet, white, frozen, kernels on cob, unprepared as well as Boiled Chopped Frozen Broccoli lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Corn, sweet, white, frozen, kernels on cob, unprepared has 3.5 times more Energy, 27.4 times more Omega 6 and 4.4 times more Carbohydrate than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 3.8 times more Omega 3 than Corn, sweet, white, frozen, kernels on cob, unprepared.
• Both Corn, sweet, white, frozen, kernels on cob, unprepared and Cooked Chopped Frozen Broccoli offer comparable quantities of Fiber and Protein per one pound.
• 1 pound of Corn, sweet, white, frozen, kernels on cob, unprepared provide inadequate amounts of Omega 3
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6