Comparing Nutrients in 300 calories Microwaved Yellow Corn, Whole Kernel, Frozen VS Cooked Chopped Frozen Broccoli

Weight per 300 calories

• Microwaved Yellow Corn, Whole Kernel, Frozen: 266g
• Cooked Chopped Frozen Broccoli: 1071g

Microwaved Yellow Corn, Whole Kernel, Frozen has 4 times more energy per 100g than Cooked Chopped Frozen Broccoli. It has average energy density when compared to other foods. Boiled Chopped Frozen Broccoli having very low energy density.

Discover which food has more nutrients per 300 calories - Microwaved Yellow Corn, Whole Kernel, Frozen or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.77g	1.33% 1.3g	97g per day for Men 19-50 years
Saturated Fat	1.24% 0.4g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	2.32% 0.037g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	7% 1.2g	0.82% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 68.7g	44% 57.3g	130g per day for Men 19-50 years
Sugars	12.3% 8.92g	21.7% 15.8g	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	0.95% 0.69g	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	% 1.14g	NA	g per day for Men 19-50 years
Sucrose	% 7.1g	NA	g per day for Men 19-50 years
Fiber	18% 6.9g	84.6% 32g	38g per day for Men 19-50 years
Protein	17% 9.6g	59.3% 33.2g	56g per day for Men 19-50 years

Vitamins

	Microwaved Yellow Corn, Whole Kernel, Frozen	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	3.54% 32μg	60.7% 546μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.4% 0.22mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.2% 0.13mg	66.8% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.3% 5.5mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	58.7% 2.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.5% 0.32mg	107% 1.4mg	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	25.2% 101μg	150% 600μg	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	477% 430mg	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	1.77% 0.27mg	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.88% 1.06μg	787% 944μg	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	1.33% 13.3mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	40.5% 0.36mg	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	13% 1.04mg	81.7% 6.54mg	8mg per day for Men 19-50 years
Magnesium	16% 66.4mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	104% 2.4mg	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	36% 252mg	75% 525mg	700mg per day for Men 19-50 years
Potassium	21.6% 733mg	44.7% 1521mg	3400mg per day for Men 19-50 years
Selenium	NA	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	0.71% 10.6mg	7.86% 118mg	1500mg per day for Men 19-50 years
Zinc	12.8% 1.4mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	4.9% 182g	26.3% 972g	3700g per day for Men 19-50 years

Microwaved Yellow Corn, Whole Kernel, Frozen VS Cooked Chopped Frozen Broccoli Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Microwaved Yellow Corn, Whole Kernel, Frozen or Cooked Chopped Frozen Broccoli?

Lets compare vitamin content per 300 calories of Microwaved Yellow Corn, Whole Kernel, Frozen vs Cooked Chopped Frozen Broccoli:

• 300 kcal of Boiled Chopped Frozen Broccoli contain 17.2 times more Vitamin A, 2.7 times more Vitamin B1, 6.5 times more Vitamin B2, 1.7 times more Vitamin B5, 4.4 times more Vitamin B6, 5.9 times more Vitamin B9, 53.3 times more Vitamin E and 888.9 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 B3 per 300 calories.
• 300 calories 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 300 calories.

Comparing minerals per 300 calories for Microwaved Yellow Corn, Whole Kernel, Frozen vs Cooked Chopped Frozen Broccoli:

• 300 kcal of Boiled Chopped Frozen Broccoli contain 26.6 times more Calcium, 2.5 times more Copper, 6.3 times more Iron, 2.1 times more Magnesium, 7 times more Manganese, 2.1 times more Phosphorus, 2.1 times more Potassium, 11.1 times more Sodium, 2.1 times more Zinc and 5.4 times more Water than Microwaved Yellow Corn, Whole Kernel, Frozen.
• 300 calories of Microwaved Yellow Corn, Whole Kernel, Frozen lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Microwaved Yellow Corn, Whole Kernel, Frozen have 8.6 times more Omega 6 than Cooked Chopped Frozen Broccoli.
• While 300 kcal of Boiled Chopped Frozen Broccoli contain 12.1 times more Omega 3, 1.8 times more Sugars, 4.7 times more Fiber and 3.5 times more Protein than Microwaved Yellow Corn, Whole Kernel, Frozen.
• Both Microwaved Yellow Corn, Whole Kernel, Frozen and Cooked Chopped Frozen Broccoli offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Microwaved Yellow Corn, Whole Kernel, Frozen provide inadequate amounts of Omega 3
• 300 calories of Cooked Chopped Frozen Broccoli provide inadequate amounts of Omega 6