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

Macros Ratio

	Protein	Fat	Carbs
Frozen sweet white Corn kernels	12%	7%	81%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Frozen sweet white Corn kernels	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	4.3% 125kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0.82% 0.26g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	2.74% 0.47g	0.11% 0.018g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.6% 29.4g	5.83% 7.6g	130g per day for Men 19-50 years
Sugars	17.8% 13g	2.87% 2.1g	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	0.39% 0.28g	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	% 0.5g	NA	g per day for Men 19-50 years
Sucrose	% 12g	NA	g per day for Men 19-50 years
Fiber	11% 4.1g	11% 4.25g	38g per day for Men 19-50 years
Protein	7.64% 4.3g	7.85% 4.4g	56g per day for Men 19-50 years

Vitamins

	Frozen sweet white Corn kernels	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.03% 72.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.8% 0.12mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	8.83% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.45mg	4.06% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.94% 0.4mg	7.77% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.4% 0.25mg	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	12.8% 51μg	20% 79.4μg	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	9.92% 8.93mg	63% 57mg	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	NA	12.5% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	104% 125μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen sweet white Corn kernels	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	0.57% 5.67mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	5.67% 0.051mg	5.35% 0.048mg	0.9mg per day for Men 19-50 years
Fluoride	0.52% 20.7μg	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	7.26% 0.58mg	11% 0.86mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	7.77% 0.18mg	13.7% 0.32mg	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	14% 99mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	8.9% 302mg	5.92% 201mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	4.77% 0.52mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	2.87% 106g	3.48% 129g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Frozen sweet white Corn kernels have 1.5 times more Vitamin B1, 3.8 times more Vitamin B3 and 1.4 times more Vitamin B6 than Cooked Chopped Frozen Broccoli.
• While 5 oz of Boiled Chopped Frozen Broccoli contain more Vitamin A, 1.6 times more Vitamin B9, 6.4 times more Vitamin C and 293.7 times more Vitamin K than Frozen sweet white Corn kernels.
• Both Frozen sweet white Corn kernels and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B2 and Vitamin B5 per five ounces.
• 5 ounces of Frozen sweet white Corn kernels have insufficient amounts of Vitamin A and Vitamin K
• Both Frozen sweet white Corn kernels as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Frozen sweet white Corn kernels have 1.4 times more Magnesium, 1.4 times more Phosphorus, 1.5 times more Potassium and 1.3 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 5 oz of Boiled Chopped Frozen Broccoli contain 8.3 times more Calcium, 1.5 times more Iron and 1.8 times more Manganese than Frozen sweet white Corn kernels.
• Both Frozen sweet white Corn kernels and Cooked Chopped Frozen Broccoli contain similar levels of Copper and Water per five ounces.
• 5 ounces of Frozen sweet white Corn kernels lack sufficient amounts of Calcium
• Both Frozen sweet white Corn kernels as well as Boiled Chopped Frozen Broccoli lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen sweet white Corn kernels have 3.1 times more Energy, 3.9 times more Carbohydrate and 6.2 times more Sugars than Cooked Chopped Frozen Broccoli.
• While 5 oz of Boiled Chopped Frozen Broccoli contain 3 times more Omega 3 than Frozen sweet white Corn kernels.
• Both Frozen sweet white Corn kernels and Cooked Chopped Frozen Broccoli offer comparable quantities of Fiber and Protein per five ounces.
• 5 ounces of Frozen sweet white Corn kernels provide inadequate amounts of Omega 3
• 5 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• Both Frozen sweet white Corn kernels as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in five ounces.