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

Macros Ratio

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

Macro Nutrients

	Boiled Frozen sweet yellow Corn kernels	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	12.7% 367kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	3.13% 3.04g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	1.46% 0.47g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	8.24% 1.4g	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	67.3% 87.5g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	19.2% 14g	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	2.88% 2.1g	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	% 2.18g	NA	g per day for Men 19-50 years
Sucrose	% 8.9g	NA	g per day for Men 19-50 years
Fiber	28.6% 11g	36% 13.6g	38g per day for Men 19-50 years
Protein	20.7% 11.6g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Boiled Frozen sweet yellow Corn kernels	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	5.04% 45.4μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.3% 0.14mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.6% 0.28mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.95mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.7% 0.68mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.5% 0.45mg	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	39.7% 159μg	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	17.6% 16mg	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	2.1% 0.32mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Frozen sweet yellow Corn kernels	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	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	26.6% 2.13mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	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	51% 358mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	31% 1057mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	9.44% 349g	11% 411g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Boiled Frozen sweet yellow Corn kernels 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 Boiled Frozen sweet yellow Corn kernels vs Cooked Chopped Frozen Broccoli:

• 1 pound of Boiled Frozen sweet yellow Corn kernels has 2.9 times more Vitamin B3 than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 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, 1.6 times more Vitamin B9, 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, drained.
• 1 pound of Boiled Frozen sweet yellow Corn kernels have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled Frozen sweet yellow Corn kernels, drained 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 Boiled Frozen sweet yellow Corn kernels vs Cooked Chopped Frozen Broccoli:

• 1 pound of Boiled Frozen sweet yellow Corn kernels has 1.4 times more Copper, 2.2 times more Magnesium, 1.6 times more Phosphorus, 1.6 times more Potassium and 2.3 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 11 times more Calcium, 1.3 times more Iron and 1.4 times more Manganese than Boiled Frozen sweet yellow Corn kernels, drained.
• Both Boiled Frozen sweet yellow Corn kernels and Cooked Chopped Frozen Broccoli contain similar levels of Water per one pound.
• 1 pound of Boiled Frozen sweet yellow Corn kernels lack sufficient amounts of Calcium
• Both Boiled Frozen sweet yellow Corn kernels, drained 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 Boiled Frozen sweet yellow Corn kernels has 2.9 times more Energy, 3.6 times more Carbohydrate and 2.1 times more Sugars than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 4.7 times more Omega 3 and 1.3 times more Fiber than Boiled Frozen sweet yellow Corn kernels, drained.
• Both Boiled Frozen sweet yellow Corn kernels and Cooked Chopped Frozen Broccoli offer comparable quantities of Protein per one pound.
• 1 pound of Boiled Frozen sweet yellow Corn kernels provide inadequate amounts of Omega 3
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• Both Boiled Frozen sweet yellow Corn kernels, drained as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in one pound.