Comparing Nutrients in 7 ounces Corn VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Corn	10%	11%	79%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Corn	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	25% 724kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	9.7% 9.4g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	4.14% 1.32g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	24.5% 4.16g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	113% 147g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	3.7% 2.68g	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	2.27% 1.65g	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	% 1.5g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	38% 14.5g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	33.4% 18.7g	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	Corn	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.7% 0.76mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.7% 0.4mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.84mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.23mg	20% 0.26mg	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	9.43% 37.7μg	33.2% 133μg	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	0% 0mg	124% 112mg	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	6.5% 0.97mg	16% 2.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Corn	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	1.4% 14mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	69.2% 0.62mg	8.38% 0.075mg	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	67.2% 5.38mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	42% 0.96mg	25.4% 0.58mg	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	59.5% 417mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	16.8% 570mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	56% 30.8μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	4.63% 69.5mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	0.56% 20.6g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Corn VS Frozen Chopped Broccoli per 7 oz

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

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

• 7 ounces of Corn have 7.3 times more Vitamin B1, 2.1 times more Vitamin B2, 7.7 times more Vitamin B3, 1.5 times more Vitamin B5 and 4.8 times more Vitamin B6 than Frozen Chopped Broccoli.
• While 7 oz of Frozen Chopped Broccoli, Unprepared contain 4.7 times more Vitamin A, 3.5 times more Vitamin B9, more Vitamin C, 2.5 times more Vitamin E and 270.3 times more Vitamin K than Yellow Corn Grain .
• 7 ounces of Corn have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Yellow Corn Grain as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Corn have 8.3 times more Copper, 3.3 times more Iron, 7.1 times more Magnesium, 1.6 times more Manganese, 4.2 times more Phosphorus, 1.4 times more Potassium, 5.5 times more Selenium, 1.5 times more Sodium and 4.6 times more Zinc than Frozen Chopped Broccoli.
• While 7 oz of Frozen Chopped Broccoli, Unprepared contain 8 times more Calcium and 8.8 times more Water than Yellow Corn Grain .
• 7 ounces of Corn lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Corn have 14 times more Energy, 16.3 times more Fat, 15.2 times more Saturated Fat, 67.6 times more Omega 6, 15.5 times more Carbohydrate, 2.4 times more Fiber and 3.4 times more Protein than Frozen Chopped Broccoli.
• While 7 oz of Frozen Chopped Broccoli, Unprepared contain 1.6 times more Omega 3 than Yellow Corn Grain .
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6