Comparing Nutrients in 500 calories Frozen Broccoli Spears VS Yellow Sweet Corn

Weight per 500 calories

• Frozen Broccoli Spears: 1724g
• Yellow Sweet Corn: 581g

Raw Yellow Sweet Corn has 3 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 Yellow Sweet Corn?

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Yellow Sweet Corn	13%	12%	75%

Macro Nutrients

	Frozen Broccoli Spears	Yellow Sweet Corn	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.04% 5.86g	8.1% 7.85g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	5.9% 1.9g	32g per day for Men 19-50 years
Omega 3	135% 2.16g	5.1% 0.081g	1.6g per day for Men 19-50 years
Omega 6	3.75% 0.64g	16% 2.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71% 92g	83.6% 109g	130g per day for Men 19-50 years
Sugars	35% 25.3g	50.2% 36.4g	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	15.6% 11.3g	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	% 20g	g per day for Men 19-50 years
Sucrose	NA	% 5.17g	g per day for Men 19-50 years
Fiber	136% 51.7g	30.6% 11.6g	38g per day for Men 19-50 years
Protein	94% 52.8g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Yellow Sweet Corn	Recommended Dietary Allowance
Vitamin A	109% 983μg	5.8% 52.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	103% 1.24mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	151% 1.97mg	24.6% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.8% 7.97mg	64.3% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83.4% 4.17mg	83.4% 4.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	232% 3mg	41.6% 0.54mg	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	61% 244μg	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	44% 39.5mg	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	155% 23.3mg	2.7% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1457% 1748μg	1.45% 1.74μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Yellow Sweet Corn	Recommended Dietary Allowance
Calcium	70.7% 707mg	1.16% 11.6mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	35% 0.31mg	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	37.8% 3.02mg	8mg per day for Men 19-50 years
Magnesium	65.7% 276mg	51.2% 215mg	420mg per day for Men 19-50 years
Manganese	192% 4.4mg	41.2% 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	145% 1017mg	74% 517mg	700mg per day for Men 19-50 years
Potassium	127% 4310mg	46% 1570mg	3400mg per day for Men 19-50 years
Selenium	59.6% 32.8μg	6.34% 3.5μg	55μg per day for Men 19-50 years
Sodium	19.5% 293mg	5.8% 87.2mg	1500mg per day for Men 19-50 years
Zinc	53.3% 5.86mg	24.3% 2.67mg	11mg per day for Men 19-50 years
Water	42% 1561g	12% 442g	3700g per day for Men 19-50 years

Frozen Broccoli Spears VS Yellow Sweet Corn Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Frozen Broccoli Spears or Yellow Sweet Corn?

Lets compare vitamin content per 500 calories of Frozen Broccoli Spears vs Yellow Sweet Corn:

• 500 calories of Frozen Broccoli Spears have 18.8 times more Vitamin A, 1.4 times more Vitamin B1, 6.1 times more Vitamin B2, 5.6 times more Vitamin B6, 6.6 times more Vitamin B9, 29.8 times more Vitamin C, 57.2 times more Vitamin E and 1002.3 times more Vitamin K than Yellow Sweet Corn.
• While 500 kcal of Raw Yellow Sweet Corn contain 1.3 times more Vitamin B3 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Yellow Sweet Corn provide similar amounts of Vitamin B5 per 500 calories.
• 500 calories of Yellow Sweet Corn have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Frozen Broccoli Spears as well as Raw Yellow Sweet Corn have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Frozen Broccoli Spears vs Yellow Sweet Corn:

• 500 calories of Frozen Broccoli Spears have 60.8 times more Calcium, 2 times more Copper, 4.1 times more Iron, 1.3 times more Magnesium, 4.7 times more Manganese, 2 times more Phosphorus, 2.7 times more Potassium, 9.4 times more Selenium, 3.4 times more Sodium, 2.2 times more Zinc and 3.5 times more Water than Yellow Sweet Corn.
• 500 calories of Yellow Sweet Corn lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Broccoli Spears have 26.5 times more Omega 3, 4.4 times more Fiber and 2.8 times more Protein than Yellow Sweet Corn.
• While 500 kcal of Raw Yellow Sweet Corn contain 4.3 times more Omega 6 and 1.4 times more Sugars than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Yellow Sweet Corn offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Frozen Broccoli Spears provide inadequate amounts of Omega 6
• 500 calories of Yellow Sweet Corn provide inadequate amounts of Omega 3