Comparing Nutrients in 5 ounces Frozen Chopped Broccoli VS Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob	11%	6%	83%

Macro Nutrients

	Frozen Chopped Broccoli	Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob	Recommended Dietary Allowance
Energy	1.27% 37kcal	4.6% 133kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	1.1% 1.05g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	2.8% 0.48g	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	24.3% 31.7g	130g per day for Men 19-50 years
Sugars	2.64% 1.9g	7% 5.1g	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	1.04% 0.75g	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	% 1.06g	% 0.79g	g per day for Men 19-50 years
Sucrose	NA	% 3.25g	g per day for Men 19-50 years
Fiber	11% 4.25g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	7.1% 4g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob	Recommended Dietary Allowance
Vitamin A	8.2% 73.7μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	20.6% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	7.52% 0.098mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	13.4% 2.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	24.4% 0.32mg	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	7.56% 6.8mg	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	0.76% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 115μg	0.47% 0.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	7.24% 0.065mg	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	11% 0.86mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	9.8% 41mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	8.75% 0.2mg	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	15% 106mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	10.5% 356mg	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	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	3.5% 130g	2.8% 104g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob per 5 oz

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

Lets compare vitamin content per 5 ounces of Frozen Chopped Broccoli vs Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob:

• 5 ounces of Frozen Chopped Broccoli have 4.3 times more Vitamin A, 1.4 times more Vitamin B2, 2.2 times more Vitamin B9, 11.8 times more Vitamin C, 15.3 times more Vitamin E and 202.8 times more Vitamin K than Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob.
• While 5 oz of Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob contain 3.3 times more Vitamin B1, 3.2 times more Vitamin B3 and 1.7 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Chopped Broccoli vs Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob:

• 5 ounces of Frozen Chopped Broccoli have 18.7 times more Calcium, 1.3 times more Iron, 2.1 times more Manganese, 4 times more Selenium and 1.2 times more Water than Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob.
• While 5 oz of Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob contain 1.6 times more Magnesium, 1.5 times more Phosphorus and 1.3 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob contain similar levels of Copper and Potassium per five ounces.
• 5 ounces of Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Chopped Broccoli have 10.5 times more Omega 3 than Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob.
• While 5 oz of Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob contain 3.6 times more Energy, 4.7 times more Carbohydrate and 2.7 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob offer comparable quantities of Fiber and Protein per five ounces.
• 5 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy
• 5 ounces of Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob provide inadequate amounts of Omega 3
• Both Frozen Chopped Broccoli, Unprepared as well as Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob provide inadequate amounts of Omega 6 in five ounces.