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

Weight per 500 calories

• Frozen sweet white Corn kernels: 568g
• Boiled Broccoli: 1429g

Frozen sweet white Corn kernels have 2.5 times more energy per 100g than Boiled Broccoli. It has average energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Which food has more nutrients per 500 calories - Frozen sweet white Corn kernels or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Frozen sweet white Corn kernels	12%	7%	81%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Frozen sweet white Corn kernels	Boiled Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.5% 4.38g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	3.27% 1.05g	3.53% 1.13g	32g per day for Men 19-50 years
Omega 3	4.97% 0.08g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	11% 1.87g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 118g	79% 103g	130g per day for Men 19-50 years
Sugars	71.2% 51.6g	27.4% 20g	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	1.57% 1.14g	14.6% 10.6g	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	% 2g	% 7g	g per day for Men 19-50 years
Sucrose	% 48.3g	% 1.14g	g per day for Men 19-50 years
Fiber	43.4% 16.5g	124% 47g	38g per day for Men 19-50 years
Protein	30.6% 17g	60.7% 34g	56g per day for Men 19-50 years

Vitamins

	Frozen sweet white Corn kernels	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	122% 1100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.3% 0.47mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.6% 0.4mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.3% 9.8mg	49.4% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	176% 8.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77.8% 1mg	220% 2.86mg	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	51% 205μg	386% 1543μg	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	39.8% 35.8mg	1030% 927mg	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	NA	138% 20.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.42% 1.7μg	1680% 2016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen sweet white Corn kernels	Boiled Broccoli	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	57% 571mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	97% 0.87mg	0.9mg per day for Men 19-50 years
Fluoride	2.07% 83μg	1.43% 57μg	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	29% 2.33mg	120% 9.57mg	8mg per day for Men 19-50 years
Magnesium	24.4% 102mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	31% 0.72mg	120% 2.77mg	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	57% 398mg	137% 957mg	700mg per day for Men 19-50 years
Potassium	35.6% 1210mg	123% 4186mg	3400mg per day for Men 19-50 years
Selenium	7.23% 3.98μg	41.6% 23μg	55μg per day for Men 19-50 years
Sodium	1.14% 17mg	39% 586mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	58.4% 6.43mg	11mg per day for Men 19-50 years
Water	11.5% 426g	34.5% 1275g	3700g per day for Men 19-50 years

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

• Frozen sweet white Corn kernels have 1.2 times more Vitamin B3 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 1.9 times more Vitamin B1, 4.4 times more Vitamin B2, 5.5 times more Vitamin B5, 2.8 times more Vitamin B6, 7.5 times more Vitamin B9, 25.9 times more Vitamin C and 1182.6 times more Vitamin K than Frozen sweet white Corn kernels.
• Both Frozen sweet white Corn kernels as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Boiled and Drained Broccoli contains 25.1 times more Calcium, 4.3 times more Copper, 4.1 times more Iron, 2.9 times more Magnesium, 3.9 times more Manganese, 2.4 times more Phosphorus, 3.5 times more Potassium, 5.7 times more Selenium, 34.4 times more Sodium, 3.1 times more Zinc and 3 times more Water than Frozen sweet white Corn kernels.
• Both Frozen sweet white Corn kernels as well as Boiled and Drained Broccoli have insufficient amounts of Fluoride in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Frozen sweet white Corn kernels have 2.6 times more Omega 6 and 2.6 times more Sugars than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.3 times more Fat, 21.4 times more Omega 3, 9.3 times more Fructose, 2.9 times more Fiber and 2 times more Protein than Frozen sweet white Corn kernels.
• Both Frozen sweet white Corn kernels and Boiled and Drained Broccoli have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Frozen sweet white Corn kernels as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.