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

Macros Ratio

	Protein	Fat	Carbs
Frozen sweet white Corn kernels	12%	7%	81%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Frozen sweet white Corn kernels	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	4.3% 125kcal	1.4% 41kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	0.5% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.82% 0.26g	0.23% 0.074g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	2.74% 0.47g	0.31% 0.052g	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	7.75% 4.34g	56g per day for Men 19-50 years

Vitamins

	Frozen sweet white Corn kernels	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.98% 80.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.8% 0.12mg	8.5% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.45mg	4.1% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.94% 0.4mg	6.86% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.4% 0.25mg	19% 0.25mg	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	33.3% 133μg	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	108% 97mg	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	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	120% 144μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen sweet white Corn kernels	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	0.57% 5.67mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	5.67% 0.051mg	5.67% 0.051mg	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	12.8% 1.02mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	7.77% 0.18mg	15.8% 0.36mg	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	12% 83.6mg	700mg per day for Men 19-50 years
Potassium	8.9% 302mg	10.4% 354mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	4.9% 2.7μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	4.77% 0.52mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	2.87% 106g	3.47% 128g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Frozen sweet white Corn kernels versus 5 oz of Frozen Broccoli Spears 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 Frozen Broccoli Spears:

• 5 ounces of Frozen sweet white Corn kernels have 3.7 times more Vitamin B3 than Frozen Broccoli Spears.
• While 5 oz of Frozen Broccoli Spears contain more Vitamin A, 1.6 times more Vitamin B2, 2.6 times more Vitamin B9, 10.8 times more Vitamin C and 338 times more Vitamin K than Frozen sweet white Corn kernels.
• Both Frozen sweet white Corn kernels and Frozen Broccoli Spears provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin B6 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 Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 oz of Frozen Broccoli Spears contain 10.3 times more Calcium, 1.8 times more Iron, 2 times more Manganese and 2.7 times more Selenium than Frozen sweet white Corn kernels.
• Both Frozen sweet white Corn kernels and Frozen Broccoli Spears contain similar levels of Copper, Magnesium, Phosphorus, Potassium, Zinc and Water per five ounces.
• 5 ounces of Frozen sweet white Corn kernels lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen sweet white Corn kernels have 3 times more Energy, 3.9 times more Carbohydrate and 6.2 times more Sugars than Frozen Broccoli Spears.
• While 5 oz of Frozen Broccoli Spears contain 8.9 times more Omega 3 than Frozen sweet white Corn kernels.
• Both Frozen sweet white Corn kernels and Frozen Broccoli Spears 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 Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Frozen sweet white Corn kernels as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in five ounces.