Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS White Sweet Corn

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
White Sweet Corn	13%	11%	76%

Macro Nutrients

	Frozen Chopped Broccoli	White Sweet Corn	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	5.9% 171kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	2.4% 2.34g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	6.33% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	29% 37.7g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	8.8% 6.4g	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	2.27% 1.65g	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	% 1.5g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	14% 5.36g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	11.4% 6.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	White Sweet Corn	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	21% 3.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	8.4% 0.11mg	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	33.2% 133μg	23% 91μg	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	124% 112mg	15% 13.5mg	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	16% 2.42mg	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	White Sweet Corn	Recommended Dietary Allowance
Calcium	11% 111mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	12% 0.11mg	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	20% 1.6mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	17.5% 73.4mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	14% 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	25.2% 177mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	15.8% 536mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.07% 151g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS White Sweet Corn per 7 oz

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

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs White Sweet Corn:

• 7 ounces of Frozen Chopped Broccoli have more Vitamin A, 1.6 times more Vitamin B2, 2.4 times more Vitamin B6, 1.5 times more Vitamin B9, 8.3 times more Vitamin C, 17.4 times more Vitamin E and 270.3 times more Vitamin K than White Sweet Corn.
• While 7 oz of Raw White Sweet Corn contain 3.8 times more Vitamin B1, 3.6 times more Vitamin B3 and 2.7 times more Vitamin B5 than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of White Sweet Corn have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Raw White Sweet Corn have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs White Sweet Corn:

• 7 ounces of Frozen Chopped Broccoli have 28 times more Calcium, 1.6 times more Iron, 1.8 times more Manganese, 4.7 times more Selenium and 1.2 times more Water than White Sweet Corn.
• While 7 oz of Raw White Sweet Corn contain 1.4 times more Copper, 2.1 times more Magnesium, 1.8 times more Phosphorus and 1.3 times more Potassium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and White Sweet Corn contain similar levels of Zinc per seven ounces.
• 7 ounces of White Sweet Corn lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 6.6 times more Omega 3 than White Sweet Corn.
• While 7 oz of Raw White Sweet Corn contain 3.3 times more Energy, 17.5 times more Omega 6, 4 times more Carbohydrate and 2.4 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and White Sweet Corn offer comparable quantities of Fiber and Protein per seven ounces.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6
• 7 ounces of White Sweet Corn provide inadequate amounts of Omega 3

Frequently Asked Questions about Frozen Chopped Broccoli VS White Sweet Corn

What are the health benefits of Frozen Chopped Broccoli compared to White Sweet Corn?

Frozen chopped broccoli is a nutrient-dense vegetable that is high in vitamins C, K, and A, as well as fiber and antioxidants. It is also a good source of folate, potassium, and calcium. White sweet corn, on the other hand, is a starchy vegetable that is lower in nutrients compared to broccoli. While both vegetables can be part of a healthy diet, frozen chopped broccoli offers more health benefits due to its higher nutrient content.

Can I lose weight easier by eating more Frozen Chopped Broccoli or White Sweet Corn?

Both frozen chopped broccoli and white sweet corn can be part of a healthy weight loss diet as they are low in calories and high in fiber. However, broccoli is a better choice for weight loss as it is lower in calories and higher in fiber compared to sweet corn. Broccoli is also a good source of vitamins and minerals that can support weight loss and overall health.

Should I eat more Frozen Chopped Broccoli or more White Sweet Corn to gain more muscles while training consistently?

Both frozen chopped broccoli and white sweet corn can be beneficial for muscle gain as they provide essential nutrients. However, broccoli is a better choice as it is higher in protein, fiber, and vitamins such as vitamin C and vitamin K. These nutrients are important for muscle repair and growth. Additionally, broccoli is lower in calories and carbohydrates compared to corn, making it a more nutrient-dense option for supporting muscle development. Incorporating a variety of nutrient-dense plant foods like broccoli into your diet can help support your muscle-building goals.

What is the environmental impact of producing Frozen Chopped Broccoli compared to White Sweet Corn?

Both Frozen Chopped Broccoli and White Sweet Corn have a relatively low environmental impact compared to animal products. However, broccoli typically has a lower environmental footprint than corn due to its lower water and land requirements. Additionally, broccoli is a nutrient-dense vegetable that provides essential vitamins and minerals, making it a great choice for a healthy and sustainable diet.