Comparing Nutrients in 7 ounces Broccoli VS Boiled Frozen sweet yellow Corn kernels

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Boiled Frozen sweet yellow Corn kernels	11%	6%	83%

Macro Nutrients

	Broccoli	Boiled Frozen sweet yellow Corn kernels	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	5.54% 161kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	1.37% 1.33g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	0.64% 0.2g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	3.6% 0.61g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	29.5% 38.3g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	8.4% 6.1g	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	1.86% 1.35g	1.26% 0.91g	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	% 0.97g	% 0.95g	g per day for Men 19-50 years
Sucrose	% 0.2g	% 3.9g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	10% 5.6g	9.04% 5.06g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Boiled Frozen sweet yellow Corn kernels	Recommended Dietary Allowance
Vitamin A	6.84% 61.5μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.93% 1.27mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.14mg	6% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	15% 0.2mg	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	31.3% 125μg	17.4% 69.5μg	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	197% 177mg	7.7% 6.95mg	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	10.3% 1.55mg	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 202μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Boiled Frozen sweet yellow Corn kernels	Recommended Dietary Allowance
Calcium	9.33% 93mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	11% 0.097mg	10.6% 0.095mg	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% 1.45mg	11.7% 0.93mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	13.4% 0.31mg	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	18.7% 131mg	22.4% 157mg	700mg per day for Men 19-50 years
Potassium	18.4% 627mg	13.6% 462mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	11.4% 1.25mg	11mg per day for Men 19-50 years
Water	4.8% 177g	4.13% 153g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Broccoli vs Boiled Frozen sweet yellow Corn kernels:

• Raw Broccoli has 3.1 times more Vitamin A, 2.4 times more Vitamin B1, 1.9 times more Vitamin B2, 3.8 times more Vitamin B5, 1.8 times more Vitamin B6, 1.8 times more Vitamin B9, 25.5 times more Vitamin C, 11.1 times more Vitamin E and 338.7 times more Vitamin K than Boiled Frozen sweet yellow Corn kernels, drained.
• While Boiled Frozen sweet yellow Corn kernels, drained contain 2.1 times more Vitamin B3 than Raw Broccoli.
• Both Raw Broccoli as well as Boiled Frozen sweet yellow Corn kernels, drained have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Broccoli vs Boiled Frozen sweet yellow Corn kernels:

• Raw Broccoli has 15.7 times more Calcium, 1.6 times more Iron, 1.4 times more Manganese, 1.4 times more Potassium, 3.6 times more Selenium and 33 times more Sodium than Boiled Frozen sweet yellow Corn kernels, drained.
• While Boiled Frozen sweet yellow Corn kernels, drained contain 1.3 times more Magnesium and 1.5 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Boiled Frozen sweet yellow Corn kernels, drained have similar amounts of Copper, Phosphorus and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Broccoli has 7 times more Omega 3 than Boiled Frozen sweet yellow Corn kernels, drained.
• While Boiled Frozen sweet yellow Corn kernels, drained contain 2.4 times more Energy, 6.3 times more Omega 6, 2.9 times more Carbohydrate and 1.8 times more Sugars than Raw Broccoli.
• Both Raw Broccoli and Boiled Frozen sweet yellow Corn kernels, drained have similar amounts of Fiber and Protein per 7 oz.
• Both Raw Broccoli as well as Boiled Frozen sweet yellow Corn kernels, drained have insufficient amounts of Fat, Cholesterol, Fructose, Glucose and Sucrose in 7 oz.