Comparing Nutrients in 500 calories Frozen Broccoli Spears VS Boiled Frozen sweet yellow Corn kernels

Weight per 500 calories

• Frozen Broccoli Spears: 1724g
• Boiled Frozen sweet yellow Corn kernels: 617g

Boiled Frozen sweet yellow Corn kernels, drained have 2.8 times more energy per unit of mass than Frozen Broccoli Spears, which is average in comparison to other foods. Frozen Broccoli Spears having very low energy density.

Discover which food has more nutrients per 500 calories - Frozen Broccoli Spears or Boiled Frozen sweet yellow Corn kernels?

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Boiled Frozen sweet yellow Corn kernels	11%	6%	83%

Macro Nutrients

	Frozen Broccoli Spears	Boiled Frozen sweet yellow Corn kernels	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.04% 5.86g	4.26% 4.14g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	135% 2.16g	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	3.75% 0.64g	11.2% 1.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71% 92g	92% 119g	130g per day for Men 19-50 years
Sugars	35% 25.3g	26% 19g	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	3.9% 2.84g	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	% 2.96g	g per day for Men 19-50 years
Sucrose	NA	% 12g	g per day for Men 19-50 years
Fiber	136% 51.7g	39% 15g	38g per day for Men 19-50 years
Protein	94% 52.8g	28% 15.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Boiled Frozen sweet yellow Corn kernels	Recommended Dietary Allowance
Vitamin A	109% 983μg	6.86% 61.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	103% 1.24mg	15.4% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	151% 1.97mg	29.4% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.8% 7.97mg	50.6% 8.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83.4% 4.17mg	18.6% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	232% 3mg	47% 0.61mg	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	405% 1621μg	54% 216μg	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	1308% 1178mg	24% 21.6mg	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	155% 23.3mg	2.9% 0.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1457% 1748μg	1.54% 1.85μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Boiled Frozen sweet yellow Corn kernels	Recommended Dietary Allowance
Calcium	70.7% 707mg	1.85% 18.5mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	33% 0.3mg	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	155% 12.4mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	65.7% 276mg	41% 173mg	420mg per day for Men 19-50 years
Manganese	192% 4.4mg	41.6% 0.96mg	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	145% 1017mg	69.7% 488mg	700mg per day for Men 19-50 years
Potassium	127% 4310mg	42.3% 1438mg	3400mg per day for Men 19-50 years
Selenium	59.6% 32.8μg	7.86% 4.32μg	55μg per day for Men 19-50 years
Sodium	19.5% 293mg	0.41% 6.17mg	1500mg per day for Men 19-50 years
Zinc	53.3% 5.86mg	35.4% 3.9mg	11mg per day for Men 19-50 years
Water	42% 1561g	13% 475g	3700g per day for Men 19-50 years

Frozen Broccoli Spears VS Boiled Frozen Sweet Yellow Corn Kernels Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Frozen Broccoli Spears or Boiled Frozen sweet yellow Corn kernels?

Lets compare vitamin content per 500 calories of Frozen Broccoli Spears vs Boiled Frozen sweet yellow Corn kernels:

• 500 calories of Frozen Broccoli Spears have 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.
• Both Frozen Broccoli Spears and Boiled Frozen sweet yellow Corn kernels provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Boiled Frozen sweet yellow Corn kernels have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Frozen Broccoli Spears as well as Boiled Frozen sweet yellow Corn kernels, drained have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Frozen Broccoli Spears vs Boiled Frozen sweet yellow Corn kernels:

• 500 calories of Frozen Broccoli Spears have 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.
• 500 calories of Boiled Frozen sweet yellow Corn kernels lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Broccoli Spears have 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.
• While 500 kcal of Boiled Frozen sweet yellow Corn kernels, drained contain 3 times more Omega 6 and 1.3 times more Carbohydrate than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Boiled Frozen sweet yellow Corn kernels offer comparable quantities of Energy per 500 calories.
• 500 calories of Frozen Broccoli Spears provide inadequate amounts of Omega 6
• 500 calories of Boiled Frozen sweet yellow Corn kernels provide inadequate amounts of Omega 3