Comparing Nutrients in 1 pound Microwaved Yellow Corn, Whole Kernel, Frozen VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Microwaved Yellow Corn, Whole Kernel, Frozen	11%	10%	79%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Microwaved Yellow Corn, Whole Kernel, Frozen	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	17.7% 513kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	6.64% 6.44g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	2.13% 0.68g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	12% 2.04g	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	90% 117g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	21% 15.2g	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	1.63% 1.18g	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	% 1.95g	NA	g per day for Men 19-50 years
Sucrose	% 12g	NA	g per day for Men 19-50 years
Fiber	31% 11.8g	36% 13.6g	38g per day for Men 19-50 years
Protein	29.3% 16.4g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Microwaved Yellow Corn, Whole Kernel, Frozen	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	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	17.4% 0.23mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.7% 9.4mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	57.8% 2.9mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	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	43% 172μg	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	NA	202% 182mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.02% 0.45mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved Yellow Corn, Whole Kernel, Frozen	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	27.2% 0.24mg	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	22% 1.77mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.59mg	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	61.6% 431mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	37% 1252mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	NA	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	8.4% 310g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Microwaved Yellow Corn, Whole Kernel, Frozen VS Cooked Chopped Frozen Broccoli per 1 lb

Compare the macro and micronutrient content in 1 lb of Microwaved Yellow Corn, Whole Kernel, Frozen 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 Microwaved Yellow Corn, Whole Kernel, Frozen vs Cooked Chopped Frozen Broccoli:

• 1 pound of Microwaved Yellow Corn, Whole Kernel, Frozen has 1.5 times more Vitamin B1, 4.5 times more Vitamin B3 and 2.3 times more Vitamin B5 than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 4.3 times more Vitamin A, 1.6 times more Vitamin B2, 1.5 times more Vitamin B9, 13.2 times more Vitamin E and 220.3 times more Vitamin K than Microwaved Yellow Corn, Whole Kernel, Frozen.
• Both Microwaved Yellow Corn, Whole Kernel, Frozen and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Microwaved Yellow Corn, Whole Kernel, Frozen have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Microwaved Yellow Corn, Whole Kernel, Frozen as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Microwaved Yellow Corn, Whole Kernel, Frozen vs Cooked Chopped Frozen Broccoli:

• 1 pound of Microwaved Yellow Corn, Whole Kernel, Frozen has 1.6 times more Copper, 1.9 times more Magnesium, 1.9 times more Phosphorus, 1.9 times more Potassium and 1.9 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 6.6 times more Calcium, 1.6 times more Iron, 1.7 times more Manganese and 1.3 times more Water than Microwaved Yellow Corn, Whole Kernel, Frozen.
• 1 pound of Microwaved Yellow Corn, Whole Kernel, Frozen lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Microwaved Yellow Corn, Whole Kernel, Frozen has 4 times more Energy, 34.5 times more Omega 6, 4.8 times more Carbohydrate and 2.3 times more Sugars than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 3 times more Omega 3 than Microwaved Yellow Corn, Whole Kernel, Frozen.
• Both Microwaved Yellow Corn, Whole Kernel, Frozen and Cooked Chopped Frozen Broccoli offer comparable quantities of Fiber and Protein per one pound.
• 1 pound of Microwaved Yellow Corn, Whole Kernel, Frozen provide inadequate amounts of Omega 3
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6