Comparing Nutrients in 500 calories Corn, sweet, yellow, frozen, kernels cut off cob, unprepared VS Frozen Broccoli Spears

Weight per 500 calories

• Corn, sweet, yellow, frozen, kernels cut off cob, unprepared: 568g
• Frozen Broccoli Spears: 1724g

Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have 3 times more energy per 100g than Frozen Broccoli Spears. It has average energy density when compared to other foods. Frozen Broccoli Spears having very low energy density.

Discover which food has more nutrients per 500 calories - Corn, sweet, yellow, frozen, kernels cut off cob, unprepared or Frozen Broccoli Spears?

Macros Ratio

	Protein	Fat	Carbs
Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	12%	7%	81%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.57% 4.43g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.68g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	3.9% 0.063g	135% 2.16g	1.6g per day for Men 19-50 years
Omega 6	12% 2g	3.75% 0.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 118g	71% 92g	130g per day for Men 19-50 years
Sugars	19.6% 14.2g	35% 25.3g	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	2.35% 1.7g	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	% 2.16g	NA	g per day for Men 19-50 years
Sucrose	% 9.38g	NA	g per day for Men 19-50 years
Fiber	31.4% 12g	136% 51.7g	38g per day for Men 19-50 years
Protein	30.6% 17g	94% 52.8g	56g per day for Men 19-50 years

Vitamins

	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	6.3% 57μg	109% 983μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.3% 0.47mg	103% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.7% 0.39mg	151% 1.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.8% 9.9mg	49.8% 7.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41% 2.05mg	83.4% 4.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.4% 0.95mg	232% 3mg	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	405% 1621μg	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	40.4% 36.4mg	1308% 1178mg	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	3.03% 0.45mg	155% 23.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.42% 1.7μg	1457% 1748μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	70.7% 707mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	69% 0.62mg	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	30% 2.4mg	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	24.4% 102mg	65.7% 276mg	420mg per day for Men 19-50 years
Manganese	30.4% 0.7mg	192% 4.4mg	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	145% 1017mg	700mg per day for Men 19-50 years
Potassium	35.6% 1210mg	127% 4310mg	3400mg per day for Men 19-50 years
Selenium	7.23% 3.98μg	59.6% 32.8μg	55μg per day for Men 19-50 years
Sodium	1.14% 17mg	19.5% 293mg	1500mg per day for Men 19-50 years
Zinc	19.6% 2.16mg	53.3% 5.86mg	11mg per day for Men 19-50 years
Water	11.5% 426g	42% 1561g	3700g per day for Men 19-50 years

Corn, Sweet, Yellow, Frozen, Kernels Cut Off Cob, Unprepared VS Frozen Broccoli Spears Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Corn, sweet, yellow, frozen, kernels cut off cob, unprepared or Frozen Broccoli Spears?

Lets compare vitamin content per 500 calories of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared vs Frozen Broccoli Spears:

• 500 calories of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have 1.2 times more Vitamin B3 than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain 17.3 times more Vitamin A, 2.6 times more Vitamin B1, 5.1 times more Vitamin B2, 2 times more Vitamin B5, 3.2 times more Vitamin B6, 7.9 times more Vitamin B9, 32.4 times more Vitamin C, 51.2 times more Vitamin E and 1025.7 times more Vitamin K than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• 500 calories of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Corn, sweet, yellow, frozen, kernels cut off cob, unprepared vs Frozen Broccoli Spears:

• 500 kcal of Frozen Broccoli Spears contain 31.1 times more Calcium, 3 times more Copper, 5.2 times more Iron, 2.7 times more Magnesium, 6.3 times more Manganese, 2.6 times more Phosphorus, 3.6 times more Potassium, 8.2 times more Selenium, 17.2 times more Sodium, 2.7 times more Zinc and 3.7 times more Water than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• 500 calories of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have 3.2 times more Omega 6 and 1.3 times more Carbohydrate than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain 34.5 times more Omega 3, 1.8 times more Sugars, 4.3 times more Fiber and 3.1 times more Protein than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared and Frozen Broccoli Spears offer comparable quantities of Energy per 500 calories.
• 500 calories of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared provide inadequate amounts of Omega 3
• 500 calories of Frozen Broccoli Spears provide inadequate amounts of Omega 6