Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Yellow Sweet Corn

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Yellow Sweet Corn	13%	12%	75%

Macro Nutrients

	Frozen Broccoli Spears	Yellow Sweet Corn	Recommended Dietary Allowance
Energy	2% 57.5kcal	5.9% 171kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	2.76% 2.68g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	5.5% 0.94g	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	28.5% 37g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	17% 12.4g	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	NA	5.3% 3.85g	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	% 6.8g	g per day for Men 19-50 years
Sucrose	NA	% 1.77g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	11% 6.07g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Yellow Sweet Corn	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	25.6% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	8.4% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	14% 0.18mg	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	46.6% 187μg	21% 83.3μg	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	151% 136mg	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	18% 2.68mg	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Yellow Sweet Corn	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	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	18% 1.43mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	17.5% 73.4mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	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	16.7% 117mg	25.2% 177mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	15.8% 536mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	4.86% 180g	4.08% 151g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Yellow Sweet Corn per 7 oz

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

Lets compare vitamin content per 7 ounces of Frozen Broccoli Spears vs Yellow Sweet Corn:

• 7 ounces of Frozen Broccoli Spears have 6.3 times more Vitamin A, 2.1 times more Vitamin B2, 1.9 times more Vitamin B6, 2.2 times more Vitamin B9, 10 times more Vitamin C, 19.3 times more Vitamin E and 338 times more Vitamin K than Yellow Sweet Corn.
• While 7 oz of Raw Yellow Sweet Corn contain 2.2 times more Vitamin B1, 3.8 times more Vitamin B3 and 3 times more Vitamin B5 than Frozen Broccoli Spears.
• 7 ounces of Yellow Sweet Corn have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Frozen Broccoli Spears as well as Raw Yellow Sweet Corn have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Broccoli Spears vs Yellow Sweet Corn:

• 7 ounces of Frozen Broccoli Spears have 20.5 times more Calcium, 1.4 times more Iron, 1.6 times more Manganese and 3.2 times more Selenium than Yellow Sweet Corn.
• While 7 oz of Raw Yellow Sweet Corn contain 1.5 times more Copper, 2.3 times more Magnesium, 1.5 times more Phosphorus and 1.4 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Yellow Sweet Corn contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Yellow Sweet Corn lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 8.9 times more Omega 3 and 1.5 times more Fiber than Yellow Sweet Corn.
• While 7 oz of Raw Yellow Sweet Corn contain 3 times more Energy, 12.8 times more Omega 6, 3.5 times more Carbohydrate and 4.3 times more Sugars than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Yellow Sweet Corn offer comparable quantities of Protein per seven ounces.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6
• 7 ounces of Yellow Sweet Corn provide inadequate amounts of Omega 3

Frequently Asked Questions about Frozen Broccoli Spears VS Yellow Sweet Corn

What are the health benefits of Frozen Broccoli Spears compared to Yellow Sweet Corn?

Both frozen broccoli spears and yellow sweet corn are nutritious options, but broccoli tends to be higher in vitamins and minerals. Broccoli is a good source of vitamin C, vitamin K, and folate, while also providing fiber and antioxidants. On the other hand, yellow sweet corn is a good source of fiber, vitamin C, and manganese. Both can be part of a healthy diet, but broccoli may offer slightly more health benefits overall.

Can I lose weight easier by eating more Frozen Broccoli Spears or Yellow Sweet Corn?

Both frozen broccoli spears and yellow sweet corn can be part of a healthy weight loss diet as they are low in calories and high in fiber. However, broccoli spears are lower in calories and higher in fiber compared to yellow sweet corn, making them a better choice for weight loss. Broccoli is also a good source of vitamins and minerals that can support overall health. Incorporating a variety of vegetables into your diet, including broccoli, can help you achieve your weight loss goals more effectively.

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

To gain more muscles while training consistently, it is important to focus on consuming adequate protein. Both frozen broccoli spears and yellow sweet corn are nutritious options, but broccoli spears are higher in protein content compared to sweet corn. Therefore, including more frozen broccoli spears in your diet may be beneficial for muscle growth. Additionally, incorporating a variety of plant-based protein sources such as legumes, nuts, seeds, and whole grains can also support muscle development.

What is the environmental impact of producing Frozen Broccoli Spears compared to Yellow Sweet Corn?

Frozen broccoli spears have a lower environmental impact compared to yellow sweet corn. Broccoli requires less water, land, and energy to grow, and produces fewer greenhouse gas emissions. Additionally, broccoli is a more nutrient-dense vegetable, providing a variety of essential vitamins and minerals.