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

Weight per 500 calories

• Frozen sweet white Corn kernels: 568g
• Broccoli: 1471g

Frozen sweet white Corn kernels have 2.6 times more energy per 100g than Broccoli. It has average energy density when compared to other foods. Raw Broccoli having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Frozen sweet white Corn kernels	12%	7%	81%
Broccoli	27%	8%	65%

Macro Nutrients

	Frozen sweet white Corn kernels	Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.5% 4.38g	5.6% 5.44g	97g per day for Men 19-50 years
Saturated Fat	3.27% 1.05g	5.24% 1.68g	32g per day for Men 19-50 years
Omega 3	4.97% 0.08g	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	11% 1.87g	4.24% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 118g	75% 98g	130g per day for Men 19-50 years
Sugars	71.2% 51.6g	34.5% 25g	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	13.8% 10g	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	% 7.2g	g per day for Men 19-50 years
Sucrose	% 48.3g	% 1.47g	g per day for Men 19-50 years
Fiber	43.4% 16.5g	101% 38.2g	38g per day for Men 19-50 years
Protein	30.6% 17g	74% 41.5g	56g per day for Men 19-50 years

Vitamins

	Frozen sweet white Corn kernels	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	50.7% 456μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.3% 0.47mg	87% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.6% 0.4mg	132% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.3% 9.8mg	58.7% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	169% 8.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77.8% 1mg	198% 2.57mg	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	232% 926μg	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	1458% 1312mg	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	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.42% 1.7μg	1245% 1494μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen sweet white Corn kernels	Broccoli	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	69% 691mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	80% 0.72mg	0.9mg per day for Men 19-50 years
Fluoride	2.07% 83μg	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	29% 2.33mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	24.4% 102mg	73.5% 309mg	420mg per day for Men 19-50 years
Manganese	31% 0.72mg	134% 3.1mg	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	139% 971mg	700mg per day for Men 19-50 years
Potassium	35.6% 1210mg	137% 4647mg	3400mg per day for Men 19-50 years
Selenium	7.23% 3.98μg	67% 36.8μg	55μg per day for Men 19-50 years
Sodium	1.14% 17mg	32.4% 485mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	55% 6.03mg	11mg per day for Men 19-50 years
Water	11.5% 426g	35.5% 1313g	3700g per day for Men 19-50 years

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

• Raw Broccoli contains more Vitamin A, 2.2 times more Vitamin B1, 4.3 times more Vitamin B2, 5.3 times more Vitamin B5, 2.5 times more Vitamin B6, 4.5 times more Vitamin B9, 36.6 times more Vitamin C and 876.5 times more Vitamin K than Frozen sweet white Corn kernels.
• Both Frozen sweet white Corn kernels and Raw Broccoli have similar amounts of Vitamin B3 per 500 kcal.
• Both Frozen sweet white Corn kernels as well as Raw 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 Broccoli:

• Raw Broccoli contains 30.4 times more Calcium, 3.5 times more Copper, 4.6 times more Iron, 3 times more Magnesium, 4.3 times more Manganese, 2.4 times more Phosphorus, 3.8 times more Potassium, 9.2 times more Selenium, 28.5 times more Sodium, 2.9 times more Zinc and 3.1 times more Water than Frozen sweet white Corn kernels.

Comparison of macro-nutrients per 500 calories:

• Frozen sweet white Corn kernels have 2.6 times more Omega 6, 1.2 times more Carbohydrate and 2.1 times more Sugars than Raw Broccoli.
• While Raw Broccoli contains 1.6 times more Saturated Fat, 11.6 times more Omega 3, 8.8 times more Fructose, 2.3 times more Fiber and 2.4 times more Protein than Frozen sweet white Corn kernels.
• Both Frozen sweet white Corn kernels and Raw Broccoli have similar amounts of Energy and Fat per 500 kcal.
• Both Frozen sweet white Corn kernels as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.