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

Macros Ratio

	Protein	Fat	Carbs
Boiled Frozen sweet yellow Corn kernels	11%	6%	83%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Boiled Frozen sweet yellow Corn kernels	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	12.7% 367kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	3.13% 3.04g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	1.46% 0.47g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	35.4% 0.57g	1.6g per day for Men 19-50 years
Omega 6	8.24% 1.4g	0.99% 0.17g	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	24.8% 14g	56g per day for Men 19-50 years

Vitamins

	Boiled Frozen sweet yellow Corn kernels	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	5.04% 45.4μg	28.7% 259μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.3% 0.14mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.6% 0.28mg	39.8% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.95mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.7% 0.68mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.5% 0.45mg	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	39.7% 159μg	107% 426μg	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	344% 310mg	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	41% 6.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	383% 460μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Frozen sweet yellow Corn kernels	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	18% 0.16mg	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	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	50.5% 1.16mg	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	38.2% 268mg	700mg per day for Men 19-50 years
Potassium	31% 1057mg	33.4% 1134mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	15.7% 8.6μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	14% 1.54mg	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 Frozen Broccoli Spears per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Frozen sweet yellow Corn kernels versus 1 lb of Frozen Broccoli Spears 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 Frozen Broccoli Spears:

• 1 pound of Boiled Frozen sweet yellow Corn kernels has 2.8 times more Vitamin B3 than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 5.7 times more Vitamin A, 2.4 times more Vitamin B1, 1.8 times more Vitamin B2, 1.6 times more Vitamin B5, 1.8 times more Vitamin B6, 2.7 times more Vitamin B9, 19.5 times more Vitamin C, 19.3 times more Vitamin E and 338 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 Frozen Broccoli Spears 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 Frozen Broccoli Spears:

• 1 pound of Boiled Frozen sweet yellow Corn kernels has 1.3 times more Copper, 1.8 times more Magnesium, 1.3 times more Phosphorus and 1.9 times more Zinc than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 13.7 times more Calcium, 1.5 times more Iron, 1.7 times more Manganese and 2.7 times more Selenium than Boiled Frozen sweet yellow Corn kernels, drained.
• Both Boiled Frozen sweet yellow Corn kernels and Frozen Broccoli Spears contain similar levels of Potassium 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 Frozen sweet yellow Corn kernels has 2.8 times more Energy, 3.6 times more Carbohydrate and 2.1 times more Sugars than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 13.9 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 Frozen Broccoli Spears 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 Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Boiled Frozen sweet yellow Corn kernels, drained as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in one pound.