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

Macros Ratio

	Protein	Fat	Carbs
Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	12%	7%	81%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	13.8% 399kcal	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	9.47% 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	72.3% 94g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	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	1.88% 1.36g	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	% 1.72g	NA	g per day for Men 19-50 years
Sucrose	% 7.5g	NA	g per day for Men 19-50 years
Fiber	25% 9.53g	36% 13.6g	38g per day for Men 19-50 years
Protein	24.5% 13.7g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	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	31.4% 0.38mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.7% 0.31mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.3% 7.9mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.7% 1.64mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.6% 0.76mg	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	41% 163μg	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	32.3% 29mg	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	2.4% 0.36mg	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

	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	1.8% 18mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	17% 0.15mg	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	24% 1.9mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	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	45.4% 318mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	28.4% 966mg	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	0.91% 13.6mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.72mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	9.2% 340g	11% 411g	3700g per day for Men 19-50 years

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

• Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have 1.5 times more Vitamin B1, 3.8 times more Vitamin B3, 1.3 times more Vitamin B5 and 1.3 times more Vitamin B6 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 5.1 times more Vitamin A, 1.6 times more Vitamin B9, 6.3 times more Vitamin C, 16.5 times more Vitamin E and 293.7 times more Vitamin K than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B2 per 1 lb.
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Corn, sweet, yellow, frozen, kernels cut off cob, unprepared vs Cooked Chopped Frozen Broccoli:

• Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have 1.4 times more Magnesium, 1.4 times more Phosphorus, 1.5 times more Potassium and 1.4 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 8.3 times more Calcium, 1.5 times more Iron and 1.8 times more Manganese than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared and Boiled Chopped Frozen Broccoli have similar amounts of Copper, Selenium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have 3.1 times more Energy, 27.3 times more Omega 6, 3.9 times more Carbohydrate and 1.7 times more Sugars than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 3.8 times more Omega 3 and 1.4 times more Fiber than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared and Boiled Chopped Frozen Broccoli have similar amounts of Protein per 1 lb.
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.