Comparing Nutrients in 7 ounces Broccoli VS Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob	11%	6%	83%

Macro Nutrients

	Broccoli	Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	6.43% 187kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	3.95% 0.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	34% 44.3g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	9.83% 7.12g	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	1.45% 1.05g	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	% 1.1g	g per day for Men 19-50 years
Sucrose	% 0.2g	% 4.54g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	10% 5.6g	11% 6.17g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob	Recommended Dietary Allowance
Vitamin A	6.84% 61.5μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.93% 1.27mg	19% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.14mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	34% 0.44mg	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	15.4% 61.5μg	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	10.6% 9.53mg	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	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 202μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob	Recommended Dietary Allowance
Calcium	9.33% 93mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	11% 0.097mg	10% 0.091mg	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	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	13.7% 57.5mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	12.3% 0.28mg	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	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	18.4% 627mg	14.7% 498mg	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	0.53% 7.94mg	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	3.93% 145g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Broccoli vs Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob:

• Raw Broccoli has 2.6 times more Vitamin A, 1.7 times more Vitamin B2, 2.3 times more Vitamin B5, 2 times more Vitamin B9, 18.6 times more Vitamin C, 9.8 times more Vitamin E and 254 times more Vitamin K than Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob.
• While Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob contain 2.5 times more Vitamin B1, 2.4 times more Vitamin B3 and 1.3 times more Vitamin B6 than Raw Broccoli.
• Both Raw Broccoli as well as Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Broccoli vs Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob:

• Raw Broccoli has 15.7 times more Calcium, 1.5 times more Manganese, 1.3 times more Potassium, 3.6 times more Selenium, 8.3 times more Sodium and 1.2 times more Water than Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob.
• While Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob contain 1.4 times more Magnesium and 1.5 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob have similar amounts of Copper, Iron and Phosphorus per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Broccoli has 6.3 times more Omega 3 than Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob.
• While Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob contain 2.8 times more Energy, 6.9 times more Omega 6, 3.4 times more Carbohydrate and 2.1 times more Sugars than Raw Broccoli.
• Both Raw Broccoli and Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob have similar amounts of Fiber and Protein per 7 oz.
• Both Raw Broccoli as well as Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob have insufficient amounts of Fat, Cholesterol, Fructose, Glucose and Sucrose in 7 oz.