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

Macros Ratio

	Protein	Fat	Carbs
Corn, sweet, yellow, frozen, kernels on cob, unprepared	11%	6%	83%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Corn, sweet, yellow, frozen, kernels on cob, unprepared	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	6.7% 194kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.55g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	4.16% 0.71g	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	36% 46.6g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	10.3% 7.5g	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	1.53% 1.1g	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	% 1.17g	% 1.5g	g per day for Men 19-50 years
Sucrose	% 4.8g	NA	g per day for Men 19-50 years
Fiber	14.6% 5.56g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	Corn, sweet, yellow, frozen, kernels on cob, unprepared	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.34mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.3% 0.36mg	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	20% 79.4μg	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	16% 14.3mg	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	1.2% 0.18mg	16% 2.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Corn, sweet, yellow, frozen, kernels on cob, unprepared	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	11.2% 0.1mg	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	17% 1.35mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	13.6% 0.31mg	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	24.7% 173mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	17% 583mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	3.85% 142g	4.9% 181g	3700g per day for Men 19-50 years

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

• Corn, sweet, yellow, frozen, kernels on cob, unprepared have 1.9 times more Vitamin B1, 3.6 times more Vitamin B3 and 1.4 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 4.3 times more Vitamin A, 1.7 times more Vitamin B9, 7.8 times more Vitamin C, 13.6 times more Vitamin E and 202.8 times more Vitamin K than Corn, sweet, yellow, frozen, kernels on cob, unprepared.
• Both Corn, sweet, yellow, frozen, kernels on cob, unprepared and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B2 and Vitamin B5 per 7 oz.
• Both Corn, sweet, yellow, frozen, kernels on cob, unprepared as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Corn, sweet, yellow, frozen, kernels on cob, unprepared have 1.3 times more Copper, 1.8 times more Magnesium, 1.7 times more Phosphorus, 1.4 times more Potassium and 1.5 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 14 times more Calcium, 1.9 times more Manganese, 3.5 times more Selenium, 4.8 times more Sodium and 1.3 times more Water than Corn, sweet, yellow, frozen, kernels on cob, unprepared.
• Both Corn, sweet, yellow, frozen, kernels on cob, unprepared and Frozen Chopped Broccoli, Unprepared have similar amounts of Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Corn, sweet, yellow, frozen, kernels on cob, unprepared have 3.8 times more Energy, 11.5 times more Omega 6, 4.9 times more Carbohydrate and 2.8 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 9.5 times more Omega 3 and 1.5 times more Fructose than Corn, sweet, yellow, frozen, kernels on cob, unprepared.
• Both Corn, sweet, yellow, frozen, kernels on cob, unprepared and Frozen Chopped Broccoli, Unprepared have similar amounts of Fiber and Protein per 7 oz.
• Both Corn, sweet, yellow, frozen, kernels on cob, unprepared as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.