Comparing Nutrients in 5 ounces Corn, sweet, yellow, frozen, kernels cut off cob, unprepared VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	12%	7%	81%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	4.3% 125kcal	1.4% 41kcal	2900kcal per day for Men 19-50 years
Fat	1.14% 1.1g	0.5% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.23% 0.074g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	2.96% 0.5g	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	4.9% 3.54g	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	0.59% 0.43g	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	% 0.54g	NA	g per day for Men 19-50 years
Sucrose	% 2.34g	NA	g per day for Men 19-50 years
Fiber	7.83% 2.98g	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

	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	1.57% 14μg	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	7.4% 0.096mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.4% 2.46mg	4.1% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	6.86% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	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	10% 9.07mg	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	0.76% 0.11mg	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

	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	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	7.44% 0.6mg	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	7.6% 0.17mg	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	4.9% 0.54mg	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: Corn, sweet, yellow, frozen, kernels cut off cob, unprepared VS Frozen Broccoli Spears per 5 oz

Compare the macro and micronutrient content in 5 oz of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared 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 Corn, sweet, yellow, frozen, kernels cut off cob, unprepared vs Frozen Broccoli Spears:

• 5 ounces of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have 3.8 times more Vitamin B3 and 1.5 times more Vitamin B5 than Frozen Broccoli Spears.
• While 5 oz of Frozen Broccoli Spears contain 5.7 times more Vitamin A, 1.7 times more Vitamin B2, 2.6 times more Vitamin B9, 10.7 times more Vitamin C, 16.9 times more Vitamin E and 338 times more Vitamin K than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared and Frozen Broccoli Spears provide similar amounts of Vitamin B1 and Vitamin B6 per five ounces.
• 5 ounces of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Corn, sweet, yellow, frozen, kernels cut off cob, unprepared vs Frozen Broccoli Spears:

• 5 oz of Frozen Broccoli Spears contain 10.3 times more Calcium, 1.7 times more Iron, 2.1 times more Manganese and 2.7 times more Selenium than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared and Frozen Broccoli Spears contain similar levels of Copper, Magnesium, Phosphorus, Potassium, Zinc and Water per five ounces.
• 5 ounces of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have 3 times more Energy, 9.6 times more Omega 6, 3.9 times more Carbohydrate and 1.7 times more Sugars than Frozen Broccoli Spears.
• While 5 oz of Frozen Broccoli Spears contain 11.4 times more Omega 3 and 1.4 times more Fiber than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared and Frozen Broccoli Spears offer comparable quantities of Protein per five ounces.
• 5 ounces of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared provide inadequate amounts of Omega 3
• 5 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6