Comparing Nutrients in 500 calories Cooked Chopped Frozen Broccoli VS Boiled Sweet Corn, White, Frozen, Kernels On Cob

Weight per 500 calories

• Cooked Chopped Frozen Broccoli: 1786g
• Boiled Sweet Corn, White, Frozen, Kernels On Cob: 532g

Boiled and Drained Sweet Corn, White, Frozen, Kernels On Cob have 3.4 times more energy per unit of mass than Boiled Chopped Frozen Broccoli, which is average in comparison to other foods. Cooked Chopped Frozen Broccoli having very low energy density.

Discover which food has more nutrients per 500 calories - Cooked Chopped Frozen Broccoli or Boiled Sweet Corn, White, Frozen, Kernels On Cob?

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Boiled Sweet Corn, White, Frozen, Kernels On Cob	11%	6%	83%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Boiled Sweet Corn, White, Frozen, Kernels On Cob	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	4.06% 3.94g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	3.32% 0.053g	1.6g per day for Men 19-50 years
Omega 6	1.37% 0.23g	10.6% 1.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.5% 96g	91% 119g	130g per day for Men 19-50 years
Sugars	36.2% 26.3g	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	141% 53.6g	29.4% 11g	38g per day for Men 19-50 years
Protein	99% 55.4g	29.5% 16.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Boiled Sweet Corn, White, Frozen, Kernels On Cob	Recommended Dietary Allowance
Vitamin A	101% 911μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82% 0.98mg	77% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	111% 1.45mg	28.2% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	50.4% 8.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.9mg	26.6% 1.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.32mg	92% 1.2mg	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	250% 1000μg	41.2% 165μg	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	796% 716mg	28.4% 25.5mg	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	157% 23.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1311% 1573μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Boiled Sweet Corn, White, Frozen, Kernels On Cob	Recommended Dietary Allowance
Calcium	59% 589mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	67.5% 0.61mg	27% 0.24mg	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	136% 11mg	40.6% 3.24mg	8mg per day for Men 19-50 years
Magnesium	55.3% 232mg	36.7% 154mg	420mg per day for Men 19-50 years
Manganese	173% 4mg	33% 0.76mg	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	125% 875mg	57% 399mg	700mg per day for Men 19-50 years
Potassium	74.6% 2536mg	39.3% 1335mg	3400mg per day for Men 19-50 years
Selenium	22.7% 12.5μg	6.77% 3.72μg	55μg per day for Men 19-50 years
Sodium	13% 196mg	1.4% 21.3mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	30.5% 3.35mg	11mg per day for Men 19-50 years
Water	43.8% 1620g	10.5% 389g	3700g per day for Men 19-50 years

Cooked Chopped Frozen Broccoli VS Boiled Sweet Corn, White, Frozen, Kernels On Cob Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Chopped Frozen Broccoli or Boiled Sweet Corn, White, Frozen, Kernels On Cob?

Lets compare vitamin content per 500 calories of Cooked Chopped Frozen Broccoli vs Boiled Sweet Corn, White, Frozen, Kernels On Cob:

• 500 calories of Cooked Chopped Frozen Broccoli have more Vitamin A, 3.9 times more Vitamin B2, 3.7 times more Vitamin B5, 1.9 times more Vitamin B6, 6.1 times more Vitamin B9 and 28 times more Vitamin C than Boiled Sweet Corn, White, Frozen, Kernels On Cob.
• Both Cooked Chopped Frozen Broccoli and Boiled Sweet Corn, White, Frozen, Kernels On Cob provide similar amounts of Vitamin B1 and Vitamin B3 per 500 calories.
• 500 calories of Boiled Sweet Corn, White, Frozen, Kernels On Cob have insufficient amounts of Vitamin A
• Both Boiled Chopped Frozen Broccoli as well as Boiled and Drained Sweet Corn, White, Frozen, Kernels On Cob have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cooked Chopped Frozen Broccoli vs Boiled Sweet Corn, White, Frozen, Kernels On Cob:

• 500 calories of Cooked Chopped Frozen Broccoli have 36.9 times more Calcium, 2.5 times more Copper, 3.4 times more Iron, 1.5 times more Magnesium, 5.3 times more Manganese, 2.2 times more Phosphorus, 1.9 times more Potassium, 3.4 times more Selenium, 9.2 times more Sodium, 1.5 times more Zinc and 4.2 times more Water than Boiled Sweet Corn, White, Frozen, Kernels On Cob.
• 500 calories of Boiled Sweet Corn, White, Frozen, Kernels On Cob lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Chopped Frozen Broccoli have 14.1 times more Omega 3, 4.8 times more Fiber and 3.3 times more Protein than Boiled Sweet Corn, White, Frozen, Kernels On Cob.
• While 500 kcal of Boiled and Drained Sweet Corn, White, Frozen, Kernels On Cob contain 7.7 times more Omega 6 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Boiled Sweet Corn, White, Frozen, Kernels On Cob offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cooked Chopped Frozen Broccoli provide inadequate amounts of Omega 6
• 500 calories of Boiled Sweet Corn, White, Frozen, Kernels On Cob provide inadequate amounts of Omega 3