Comparing Nutrients in 7 ounces Yellow Sweet Corn VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Yellow Sweet Corn	13%	12%	75%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Yellow Sweet Corn	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	5.9% 171kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	2.76% 2.68g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	5.5% 0.94g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.5% 37g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	17% 12.4g	4.02% 2.9g	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	5.3% 3.85g	NA	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	% 6.8g	NA	g per day for Men 19-50 years
Sucrose	% 1.77g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	11% 6.15g	56g per day for Men 19-50 years

Vitamins

	Yellow Sweet Corn	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	2% 18μg	11.2% 101μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.6% 0.31mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.4% 0.11mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.5% 1.42mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	21% 83.3μg	27.8% 111μg	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	15% 13.5mg	88.4% 79.6mg	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	0.93% 0.14mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	146% 175μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yellow Sweet Corn	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	7.5% 0.067mg	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	13% 1.03mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	17.5% 73.4mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	19.2% 0.44mg	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	25.2% 177mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	15.8% 536mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	4.08% 151g	4.87% 180g	3700g per day for Men 19-50 years

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

• Raw Yellow Sweet Corn has 2.8 times more Vitamin B1, 3.9 times more Vitamin B3 and 2.6 times more Vitamin B5 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 5.7 times more Vitamin A, 1.5 times more Vitamin B2, 1.4 times more Vitamin B6, 1.3 times more Vitamin B9, 5.9 times more Vitamin C, 18.9 times more Vitamin E and 293.7 times more Vitamin K than Raw Yellow Sweet Corn.
• Both Raw Yellow Sweet Corn as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Raw Yellow Sweet Corn has 1.6 times more Copper, 2.8 times more Magnesium, 1.8 times more Phosphorus, 1.9 times more Potassium, 1.4 times more Sodium and 1.6 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 16.5 times more Calcium and 1.4 times more Manganese than Raw Yellow Sweet Corn.
• Both Raw Yellow Sweet Corn and Boiled Chopped Frozen Broccoli have similar amounts of Iron, Selenium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Yellow Sweet Corn has 3.1 times more Energy, 11.3 times more Fat, 18.1 times more Saturated Fat, 36.3 times more Omega 6, 3.5 times more Carbohydrate and 4.3 times more Sugars than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 3 times more Omega 3 and 1.5 times more Fiber than Raw Yellow Sweet Corn.
• Both Raw Yellow Sweet Corn and Boiled Chopped Frozen Broccoli have similar amounts of Protein per 7 oz.
• Both Raw Yellow Sweet Corn as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.