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

Macros Ratio

	Protein	Fat	Carbs
Yellow Sweet Corn	13%	12%	75%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Yellow Sweet Corn	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	5.9% 171kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	2.76% 2.68g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	5.5% 0.94g	0.43% 0.073g	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% 6.07g	56g per day for Men 19-50 years

Vitamins

	Yellow Sweet Corn	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	2% 18μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.6% 0.31mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.4% 0.11mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.5% 1.42mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	26.7% 0.35mg	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	46.6% 187μg	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	151% 136mg	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	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yellow Sweet Corn	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	7.94% 0.071mg	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	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	17.5% 73.4mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	22% 0.51mg	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	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	15.8% 536mg	14.6% 496mg	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	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.08% 151g	4.86% 180g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Yellow Sweet Corn have 2.2 times more Vitamin B1, 3.8 times more Vitamin B3 and 3 times more Vitamin B5 than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 6.3 times more Vitamin A, 2.1 times more Vitamin B2, 1.9 times more Vitamin B6, 2.2 times more Vitamin B9, 10 times more Vitamin C, 19.3 times more Vitamin E and 338 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 Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Yellow Sweet Corn have 1.5 times more Copper, 2.3 times more Magnesium, 1.5 times more Phosphorus and 1.4 times more Zinc than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 20.5 times more Calcium, 1.4 times more Iron, 1.6 times more Manganese and 3.2 times more Selenium than Raw Yellow Sweet Corn.
• Both Yellow Sweet Corn and Frozen Broccoli Spears contain similar levels of Potassium 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 times more Energy, 12.8 times more Omega 6, 3.5 times more Carbohydrate and 4.3 times more Sugars than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 8.9 times more Omega 3 and 1.5 times more Fiber than Raw Yellow Sweet Corn.
• Both Yellow Sweet Corn and Frozen Broccoli Spears offer comparable quantities of Protein per seven ounces.
• 7 ounces of Yellow Sweet Corn provide inadequate amounts of Omega 3
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6