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

Macros Ratio

	Protein	Fat	Carbs
Microwaved Yellow Corn, Whole Kernel, Frozen	11%	10%	79%
Broccoli	27%	8%	65%

Macro Nutrients

	Microwaved Yellow Corn, Whole Kernel, Frozen	Broccoli	Recommended Dietary Allowance
Energy	17.7% 513kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	6.64% 6.44g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	2.13% 0.68g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	12% 2.04g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	23% 30g	130g per day for Men 19-50 years
Sugars	21% 15.2g	10.6% 7.7g	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	4.25% 3.1g	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	% 2.22g	g per day for Men 19-50 years
Sucrose	% 12g	% 0.45g	g per day for Men 19-50 years
Fiber	31% 11.8g	31% 11.8g	38g per day for Men 19-50 years
Protein	29.3% 16.4g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Microwaved Yellow Corn, Whole Kernel, Frozen	Broccoli	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.4% 0.38mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.7% 9.4mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	57.8% 2.9mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	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	43% 172μg	71.4% 286μg	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	450% 405mg	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	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved Yellow Corn, Whole Kernel, Frozen	Broccoli	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	27.2% 0.24mg	24.7% 0.22mg	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	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.59mg	41.4% 0.95mg	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	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	37% 1252mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	NA	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	8.4% 310g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Microwaved Yellow Corn, Whole Kernel, Frozen vs Broccoli:

• Microwaved Yellow Corn, Whole Kernel, Frozen has 3.2 times more Vitamin B3 than Raw Broccoli.
• While Raw Broccoli contains 2.6 times more Vitamin A, 2.3 times more Vitamin B2, 1.5 times more Vitamin B6, 1.7 times more Vitamin B9, 7.8 times more Vitamin E and 254 times more Vitamin K than Microwaved Yellow Corn, Whole Kernel, Frozen.
• Both Microwaved Yellow Corn, Whole Kernel, Frozen and Raw Broccoli have similar amounts of Vitamin B1 and Vitamin B5 per 1 lb.
• Both Microwaved Yellow Corn, Whole Kernel, Frozen as well as Raw Broccoli have insufficient amounts of Vitamin B12 in 1 lb.

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

• Microwaved Yellow Corn, Whole Kernel, Frozen has 1.4 times more Phosphorus and 1.3 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 9.4 times more Calcium, 1.9 times more Iron, 1.6 times more Manganese, 8.3 times more Sodium and 1.3 times more Water than Microwaved Yellow Corn, Whole Kernel, Frozen.
• Both Microwaved Yellow Corn, Whole Kernel, Frozen and Raw Broccoli have similar amounts of Copper, Magnesium and Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Microwaved Yellow Corn, Whole Kernel, Frozen has 3.3 times more Energy, 3.8 times more Fat, 9.2 times more Omega 6, 3.9 times more Carbohydrate, 2 times more Sugars and 1.3 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 4.5 times more Omega 3 than Microwaved Yellow Corn, Whole Kernel, Frozen.
• Both Microwaved Yellow Corn, Whole Kernel, Frozen and Raw Broccoli have similar amounts of Fiber per 1 lb.
• Both Microwaved Yellow Corn, Whole Kernel, Frozen as well as Raw Broccoli have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.