Comparing Nutrients in 5 ounces Cooked Chopped Frozen Broccoli VS Yellow Sweet Corn

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Yellow Sweet Corn	13%	12%	75%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Yellow Sweet Corn	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	4.2% 122kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	1.97% 1.9g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	1.44% 0.46g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	3.94% 0.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.83% 7.6g	20.4% 26.5g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	12.2% 8.87g	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	3.8% 2.75g	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	% 4.86g	g per day for Men 19-50 years
Sucrose	NA	% 1.26g	g per day for Men 19-50 years
Fiber	11% 4.25g	7.46% 2.83g	38g per day for Men 19-50 years
Protein	7.85% 4.4g	8.28% 4.64g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Yellow Sweet Corn	Recommended Dietary Allowance
Vitamin A	8.03% 72.3μg	1.4% 12.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	18.3% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	6% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	20.3% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	10% 0.13mg	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	20% 79.4μg	15% 59.5μg	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	63% 57mg	10.7% 9.64mg	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	12.5% 1.87mg	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Yellow Sweet Corn	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	0.28% 2.83mg	1000mg per day for Men 19-50 years
Copper	5.35% 0.048mg	8.5% 0.077mg	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	11% 0.86mg	9.2% 0.74mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	12.5% 52.4mg	420mg per day for Men 19-50 years
Manganese	13.7% 0.32mg	10% 0.23mg	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	9.92% 69.5mg	18% 126mg	700mg per day for Men 19-50 years
Potassium	5.92% 201mg	11.3% 383mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	1.4% 21.3mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	5.93% 0.65mg	11mg per day for Men 19-50 years
Water	3.48% 129g	2.9% 108g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Yellow Sweet Corn per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Chopped Frozen Broccoli versus 5 oz of Yellow Sweet Corn to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Chopped Frozen Broccoli vs Yellow Sweet Corn:

• 5 ounces of Cooked Chopped Frozen Broccoli have 5.7 times more Vitamin A, 1.5 times more Vitamin B2, 1.4 times more Vitamin B6, 1.3 times more Vitamin B9, 5.9 times more Vitamin C, 18.9 times more Vitamin E and 293.7 times more Vitamin K than Yellow Sweet Corn.
• While 5 oz of Raw Yellow Sweet Corn contain 2.8 times more Vitamin B1, 3.9 times more Vitamin B3 and 2.6 times more Vitamin B5 than Boiled Chopped Frozen Broccoli.
• 5 ounces of Yellow Sweet Corn have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Raw Yellow Sweet Corn have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Chopped Frozen Broccoli vs Yellow Sweet Corn:

• 5 ounces of Cooked Chopped Frozen Broccoli have 16.5 times more Calcium and 1.4 times more Manganese than Yellow Sweet Corn.
• While 5 oz of Raw Yellow Sweet Corn contain 1.6 times more Copper, 2.8 times more Magnesium, 1.8 times more Phosphorus, 1.9 times more Potassium and 1.6 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Yellow Sweet Corn contain similar levels of Iron and Water per five ounces.
• 5 ounces of Yellow Sweet Corn lack sufficient amounts of Calcium
• Both Boiled Chopped Frozen Broccoli as well as Raw Yellow Sweet Corn lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Chopped Frozen Broccoli have 3 times more Omega 3 and 1.5 times more Fiber than Yellow Sweet Corn.
• While 5 oz of Raw Yellow Sweet Corn contain 3.1 times more Energy, 36.3 times more Omega 6, 3.5 times more Carbohydrate and 4.3 times more Sugars than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Yellow Sweet Corn offer comparable quantities of Protein per five ounces.
• 5 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6
• 5 ounces of Yellow Sweet Corn provide inadequate amounts of Omega 3