Comparing Nutrients in 5 ounces Frozen Broccoli Spears VS Boiled Yellow Sweet Corn

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Boiled Yellow Sweet Corn	12%	12%	76%

Macro Nutrients

	Frozen Broccoli Spears	Boiled Yellow Sweet Corn	Recommended Dietary Allowance
Energy	1.4% 41kcal	4.7% 136kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.48g	2.2% 2.13g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.052g	4.9% 0.83g	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	23% 29.7g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	8.88% 6.44g	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	1.54% 1.1g	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	% 1.2g	g per day for Men 19-50 years
Sucrose	NA	% 3.9g	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	7.75% 4.34g	8.63% 4.83g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Boiled Yellow Sweet Corn	Recommended Dietary Allowance
Vitamin A	8.98% 80.8μg	2.05% 18.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	6.2% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.65mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.86% 0.34mg	22.5% 1.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	15% 0.2mg	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	33.3% 133μg	8.15% 32.6μg	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	108% 97mg	8.66% 7.8mg	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	12.8% 1.9mg	0.85% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	0.47% 0.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Boiled Yellow Sweet Corn	Recommended Dietary Allowance
Calcium	5.8% 58mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	5.67% 0.051mg	7.7% 0.069mg	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	12.8% 1.02mg	7.97% 0.64mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	8.77% 37mg	420mg per day for Men 19-50 years
Manganese	15.8% 0.36mg	10.3% 0.24mg	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	12% 83.6mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	9.1% 309mg	3400mg per day for Men 19-50 years
Selenium	4.9% 2.7μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	8% 0.88mg	11mg per day for Men 19-50 years
Water	3.47% 128g	2.8% 104g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Boiled Yellow Sweet Corn per 5 oz

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

Lets compare vitamin content per 5 ounces of Frozen Broccoli Spears vs Boiled Yellow Sweet Corn:

• 5 ounces of Frozen Broccoli Spears have 4.4 times more Vitamin A, 2 times more Vitamin B2, 1.3 times more Vitamin B6, 4.1 times more Vitamin B9, 12.4 times more Vitamin C, 15 times more Vitamin E and 253.5 times more Vitamin K than Boiled Yellow Sweet Corn.
• While 5 oz of Boiled and Drained Yellow Sweet Corn contain 1.3 times more Vitamin B1, 3.6 times more Vitamin B3 and 3.3 times more Vitamin B5 than Frozen Broccoli Spears.
• 5 ounces of Boiled Yellow Sweet Corn have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Frozen Broccoli Spears as well as Boiled and Drained Yellow Sweet Corn have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Broccoli Spears vs Boiled Yellow Sweet Corn:

• 5 ounces of Frozen Broccoli Spears have 13.7 times more Calcium, 1.6 times more Iron, 1.5 times more Manganese, 9.5 times more Selenium and 1.2 times more Water than Boiled Yellow Sweet Corn.
• While 5 oz of Boiled and Drained Yellow Sweet Corn contain 1.4 times more Copper, 1.6 times more Magnesium, 1.3 times more Phosphorus and 1.8 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Boiled Yellow Sweet Corn contain similar levels of Potassium per five ounces.
• 5 ounces of Boiled Yellow Sweet Corn lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Broccoli Spears have 6.9 times more Omega 3 and 1.3 times more Fiber than Boiled Yellow Sweet Corn.
• While 5 oz of Boiled and Drained Yellow Sweet Corn contain 3.3 times more Energy, 15.8 times more Omega 6, 3.9 times more Carbohydrate and 3.1 times more Sugars than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Boiled Yellow Sweet Corn offer comparable quantities of Protein per five ounces.
• 5 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6
• 5 ounces of Boiled Yellow Sweet Corn provide inadequate amounts of Omega 3