Comparing Nutrients in 7 ounces Cooked Chopped Frozen Broccoli VS Boiled Yellow Sweet Corn

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Boiled Yellow Sweet Corn	12%	12%	76%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Boiled Yellow Sweet Corn	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	6.57% 191kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	3.07% 2.98g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	1.22% 0.39g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	6.84% 1.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.17% 10.6g	32% 41.6g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	12.4% 9g	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	2.16% 1.57g	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	% 1.67g	g per day for Men 19-50 years
Sucrose	NA	% 5.44g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	11% 6.15g	12% 6.77g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Boiled Yellow Sweet Corn	Recommended Dietary Allowance
Vitamin A	11.2% 101μg	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	15.4% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	8.7% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	21% 3.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	31.4% 1.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	21.2% 0.28mg	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	27.8% 111μg	11.4% 45.6μg	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	88.4% 79.6mg	12% 11mg	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	17.5% 2.6mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	146% 175μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Boiled Yellow Sweet Corn	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	11% 0.097mg	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	15% 1.2mg	11% 0.89mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	19.2% 0.44mg	14.4% 0.33mg	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% 97mg	22% 153mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	12.7% 433mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	4.87% 180g	3.94% 146g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Boiled Yellow Sweet Corn per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Chopped Frozen Broccoli versus 7 oz of Boiled Yellow Sweet Corn to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Chopped Frozen Broccoli vs Boiled Yellow Sweet Corn:

• 7 ounces of Cooked Chopped Frozen Broccoli have 3.9 times more Vitamin A, 1.4 times more Vitamin B2, 2.4 times more Vitamin B9, 7.3 times more Vitamin C, 14.7 times more Vitamin E and 220.3 times more Vitamin K than Boiled Yellow Sweet Corn.
• While 7 oz of Boiled and Drained Yellow Sweet Corn contain 1.7 times more Vitamin B1, 3.7 times more Vitamin B3 and 2.9 times more Vitamin B5 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Boiled Yellow Sweet Corn provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Boiled Yellow Sweet Corn have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Boiled and Drained Yellow Sweet Corn have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Chopped Frozen Broccoli vs Boiled Yellow Sweet Corn:

• 7 ounces of Cooked Chopped Frozen Broccoli have 11 times more Calcium, 1.4 times more Iron, 1.3 times more Manganese and 1.2 times more Water than Boiled Yellow Sweet Corn.
• While 7 oz of Boiled and Drained Yellow Sweet Corn contain 1.4 times more Copper, 2 times more Magnesium, 1.6 times more Phosphorus, 1.5 times more Potassium and 2.2 times more Zinc than Boiled Chopped Frozen Broccoli.
• 7 ounces of Boiled Yellow Sweet Corn lack sufficient amounts of Calcium
• Both Boiled Chopped Frozen Broccoli as well as Boiled and Drained Yellow Sweet Corn lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Chopped Frozen Broccoli have 2.3 times more Omega 3 and 1.3 times more Fiber than Boiled Yellow Sweet Corn.
• While 7 oz of Boiled and Drained Yellow Sweet Corn contain 3.4 times more Energy, 45.1 times more Omega 6, 3.9 times more Carbohydrate and 3.1 times more Sugars than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Boiled Yellow Sweet Corn offer comparable quantities of Protein per seven ounces.
• 7 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6
• 7 ounces of Boiled Yellow Sweet Corn provide inadequate amounts of Omega 3