Comparing Nutrients in 5 ounces Frozen Chopped Broccoli VS Boiled frozen sweet white Corn kernels

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Boiled frozen sweet white Corn kernels	12%	4%	84%

Macro Nutrients

	Frozen Chopped Broccoli	Boiled frozen sweet white Corn kernels	Recommended Dietary Allowance
Energy	1.27% 37kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.63% 0.61g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	0.29% 0.094g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	0.53% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	1.64% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.2% 6.78g	21.3% 27.7g	130g per day for Men 19-50 years
Sugars	2.64% 1.9g	6.1% 4.42g	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	1.62% 1.18g	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	% 1.06g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	11% 4.25g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	7.1% 4g	6.96% 3.9g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Boiled frozen sweet white Corn kernels	Recommended Dietary Allowance
Vitamin A	8.2% 73.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	9.8% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	7.74% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	5.1% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	14% 0.18mg	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	23.7% 95μg	11% 44μg	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	89% 80mg	4.9% 4.4mg	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	11.5% 1.73mg	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 115μg	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Boiled frozen sweet white Corn kernels	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	0.57% 5.67mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	5.83% 0.052mg	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	14.4% 1.15mg	6.2% 0.5mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	6.4% 27mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	7.83% 0.18mg	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	10% 71mg	11.5% 80.8mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	6.13% 208mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	5.15% 0.57mg	11mg per day for Men 19-50 years
Water	3.5% 130g	2.94% 109g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Boiled frozen sweet white Corn kernels per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Chopped Broccoli versus 5 oz of Boiled frozen sweet white Corn kernels to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Chopped Broccoli vs Boiled frozen sweet white Corn kernels:

• 5 ounces of Frozen Chopped Broccoli have more Vitamin A, 1.4 times more Vitamin B2, 1.6 times more Vitamin B5, 2.2 times more Vitamin B9, 18.2 times more Vitamin C, 17.4 times more Vitamin E and 270.3 times more Vitamin K than Boiled frozen sweet white Corn kernels.
• While 5 oz of Boiled frozen sweet white Corn kernels, drained contain 1.6 times more Vitamin B1 and 2.8 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Boiled frozen sweet white Corn kernels provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Boiled frozen sweet white Corn kernels have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Boiled frozen sweet white Corn kernels, drained have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Chopped Broccoli vs Boiled frozen sweet white Corn kernels:

• 5 ounces of Frozen Chopped Broccoli have 14 times more Calcium, 2.3 times more Iron, 2.3 times more Manganese, 1.4 times more Potassium and 4 times more Selenium than Boiled frozen sweet white Corn kernels.
• Both Frozen Chopped Broccoli and Boiled frozen sweet white Corn kernels contain similar levels of Copper, Magnesium, Phosphorus, Zinc and Water per five ounces.
• 5 ounces of Boiled frozen sweet white Corn kernels lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Chopped Broccoli have 17.5 times more Omega 3 and 1.3 times more Fiber than Boiled frozen sweet white Corn kernels.
• While 5 oz of Boiled frozen sweet white Corn kernels, drained contain 3.1 times more Energy, 4.1 times more Carbohydrate and 2.3 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Boiled frozen sweet white Corn kernels offer comparable quantities of Protein per five ounces.
• 5 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy
• 5 ounces of Boiled frozen sweet white Corn kernels provide inadequate amounts of Omega 3
• Both Frozen Chopped Broccoli, Unprepared as well as Boiled frozen sweet white Corn kernels, drained provide inadequate amounts of Omega 6 in five ounces.