Comparing Nutrients in 300 calories Boiled Frozen sweet yellow Corn kernels VS Frozen Broccoli Spears

Weight per 300 calories

• Boiled Frozen sweet yellow Corn kernels: 370g
• Frozen Broccoli Spears: 1035g

Boiled Frozen sweet yellow Corn kernels have 2.8 times more energy per 100g than Frozen Broccoli Spears. It has average energy density when compared to other foods. Frozen Broccoli Spears having very low energy density.

Discover which food has more nutrients per 300 calories - Boiled Frozen sweet yellow Corn kernels or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.56% 2.5g	3.63% 3.5g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	2.1% 0.033g	81% 1.3g	1.6g per day for Men 19-50 years
Omega 6	6.73% 1.14g	2.25% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55% 71.5g	42.6% 55.3g	130g per day for Men 19-50 years
Sugars	15.7% 11.4g	21% 15.2g	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	2.35% 1.7g	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	% 1.78g	NA	g per day for Men 19-50 years
Sucrose	% 7.26g	NA	g per day for Men 19-50 years
Fiber	23.4% 8.9g	81.7% 31g	38g per day for Men 19-50 years
Protein	17% 9.44g	56.5% 31.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Frozen sweet yellow Corn kernels	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	4.1% 37μg	65.5% 590μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.26% 0.11mg	62% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	91% 1.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.3% 4.86mg	30% 4.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.2% 0.37mg	139% 1.8mg	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	32.4% 130μg	243% 972μg	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	14.4% 13mg	785% 707mg	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	1.73% 0.26mg	93% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.93% 1.1μg	874% 1049μg	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	1.1% 11mg	42.4% 424mg	1000mg per day for Men 19-50 years
Copper	19.8% 0.18mg	41.4% 0.37mg	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	21.8% 1.74mg	93% 7.45mg	8mg per day for Men 19-50 years
Magnesium	24.7% 104mg	39.4% 166mg	420mg per day for Men 19-50 years
Manganese	25% 0.57mg	115% 2.65mg	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	41.8% 293mg	87% 610mg	700mg per day for Men 19-50 years
Potassium	25.4% 863mg	76% 2586mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.6μg	35.7% 19.7μg	55μg per day for Men 19-50 years
Sodium	0.25% 3.7mg	11.7% 176mg	1500mg per day for Men 19-50 years
Zinc	21.2% 2.33mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	7.7% 285g	25.3% 937g	3700g per day for Men 19-50 years

Boiled Frozen Sweet Yellow Corn Kernels VS Frozen Broccoli Spears Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Frozen sweet yellow Corn kernels or Frozen Broccoli Spears?

Lets compare vitamin content per 300 calories of Boiled Frozen sweet yellow Corn kernels vs Frozen Broccoli Spears:

• 300 kcal of Frozen Broccoli Spears contain 15.9 times more Vitamin A, 6.7 times more Vitamin B1, 5.1 times more Vitamin B2, 4.5 times more Vitamin B5, 4.9 times more Vitamin B6, 7.5 times more Vitamin B9, 54.5 times more Vitamin C, 53.9 times more Vitamin E and 944.1 times more Vitamin K than Boiled Frozen sweet yellow Corn kernels, drained.
• Both Boiled Frozen sweet yellow Corn kernels and Frozen Broccoli Spears provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories 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 300 calories.

Comparing minerals per 300 calories for Boiled Frozen sweet yellow Corn kernels vs Frozen Broccoli Spears:

• 300 kcal of Frozen Broccoli Spears contain 38.2 times more Calcium, 2.1 times more Copper, 4.3 times more Iron, 1.6 times more Magnesium, 4.6 times more Manganese, 2.1 times more Phosphorus, 3 times more Potassium, 7.6 times more Selenium, 47.5 times more Sodium, 1.5 times more Zinc and 3.3 times more Water than Boiled Frozen sweet yellow Corn kernels, drained.
• 300 calories of Boiled Frozen sweet yellow Corn kernels lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Frozen sweet yellow Corn kernels have 3 times more Omega 6 and 1.3 times more Carbohydrate than Frozen Broccoli Spears.
• While 300 kcal of Frozen Broccoli Spears contain 38.8 times more Omega 3, 1.3 times more Sugars, 3.5 times more Fiber and 3.4 times more Protein than Boiled Frozen sweet yellow Corn kernels, drained.
• Both Boiled Frozen sweet yellow Corn kernels and Frozen Broccoli Spears offer comparable quantities of Energy per 300 calories.
• 300 calories of Boiled Frozen sweet yellow Corn kernels provide inadequate amounts of Omega 3
• 300 calories of Frozen Broccoli Spears provide inadequate amounts of Omega 6