Comparing Nutrients in 7 ounces Yellow Sweet Corn VS Boiled Spears Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Yellow Sweet Corn	13%	12%	75%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Yellow Sweet Corn	Boiled Spears 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	0.23% 0.22g	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	8.2% 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	Boiled Spears 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	15% 59.5μg	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	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	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	9.5% 0.085mg	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	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	28% 0.64mg	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	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	15.8% 536mg	10.5% 357mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	4.08% 151g	4.87% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Yellow Sweet Corn VS Boiled Spears Frozen Broccoli per 7 oz

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

Lets compare vitamin content per 7 ounces of Yellow Sweet Corn vs Boiled Spears Frozen Broccoli:

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

Comparing minerals per 7 ounces for Yellow Sweet Corn vs Boiled Spears Frozen Broccoli:

• 7 ounces of Yellow Sweet Corn have 1.3 times more Copper, 1.9 times more Magnesium, 1.6 times more Phosphorus, 1.5 times more Potassium and 1.5 times more Zinc than Boiled Spears Frozen Broccoli.
• While 7 oz of Boiled and Drained Spears Frozen Broccoli contain 25.5 times more Calcium, 2 times more Manganese and 3.2 times more Selenium than Raw Yellow Sweet Corn.
• Both Yellow Sweet Corn and Boiled Spears Frozen Broccoli contain similar levels of Iron and Water per seven ounces.
• 7 ounces of Yellow Sweet Corn lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Yellow Sweet Corn have 3.1 times more Energy, 36.3 times more Omega 6, 3.5 times more Carbohydrate and 4.3 times more Sugars than Boiled Spears Frozen Broccoli.
• While 7 oz of Boiled and Drained Spears Frozen Broccoli contain 3 times more Omega 3 and 1.5 times more Fiber than Raw Yellow Sweet Corn.
• Both Yellow Sweet Corn and Boiled Spears Frozen Broccoli offer comparable quantities of Protein per seven ounces.
• 7 ounces of Yellow Sweet Corn provide inadequate amounts of Omega 3
• 7 ounces of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6