Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Corn, sweet, yellow, frozen, kernels cut off cob, unprepared

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	12%	7%	81%

Macro Nutrients

	Frozen Chopped Broccoli	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	6.02% 175kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	1.6% 1.55g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	4.14% 0.7g	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	31.6% 41g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	6.84% 4.96g	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	0.82% 0.6g	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	% 0.75g	g per day for Men 19-50 years
Sucrose	NA	% 3.27g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	11% 4.17g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	13.7% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	10.4% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	21.6% 3.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	14.3% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	25.6% 0.33mg	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	18% 71.4μg	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	124% 112mg	14% 12.7mg	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	1.06% 0.16mg	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	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Recommended Dietary Allowance
Calcium	11% 111mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	7.94% 0.071mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.72% 29μg	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	10.4% 0.83mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	10.6% 0.24mg	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	20% 139mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	12.4% 423mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	6.86% 0.75mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.02% 149g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Corn, sweet, yellow, frozen, kernels cut off cob, unprepared per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Chopped Broccoli versus 7 oz of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs Corn, sweet, yellow, frozen, kernels cut off cob, unprepared :

• 7 ounces of Frozen Chopped Broccoli have 5.2 times more Vitamin A, 1.4 times more Vitamin B2, 1.9 times more Vitamin B9, 8.8 times more Vitamin C, 15.3 times more Vitamin E and 270.3 times more Vitamin K than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• While 7 oz of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared contain 1.6 times more Vitamin B1, 3.7 times more Vitamin B3, 1.3 times more Vitamin B5 and 1.3 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Corn, sweet, yellow, frozen, kernels cut off cob, unprepared :

• 7 ounces of Frozen Chopped Broccoli have 14 times more Calcium, 1.9 times more Iron, 2.4 times more Manganese, 4 times more Selenium, 1.3 times more Zinc and 1.2 times more Water than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• While 7 oz of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared contain 1.4 times more Phosphorus than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Corn, sweet, yellow, frozen, kernels cut off cob, unprepared contain similar levels of Copper, Magnesium and Potassium per seven ounces.
• 7 ounces of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 9.5 times more Omega 3 and 1.4 times more Fiber than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• While 7 oz of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared contain 3.4 times more Energy, 11.5 times more Omega 6, 4.3 times more Carbohydrate and 1.9 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Corn, sweet, yellow, frozen, kernels cut off cob, unprepared offer comparable quantities of Protein per seven ounces.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6
• 7 ounces of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared provide inadequate amounts of Omega 3