Comparing Nutrients in 7 ounces Microwaved Yellow Corn, Whole Kernel, Frozen VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Microwaved Yellow Corn, Whole Kernel, Frozen	11%	10%	79%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Microwaved Yellow Corn, Whole Kernel, Frozen	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	7.73% 224kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.93% 0.3g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	5.24% 0.89g	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	39.5% 51.3g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	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	0.71% 0.52g	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	% 0.85g	% 1.5g	g per day for Men 19-50 years
Sucrose	% 5.3g	NA	g per day for Men 19-50 years
Fiber	13.6% 5.16g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	13% 7.2g	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	Microwaved Yellow Corn, Whole Kernel, Frozen	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	13.7% 0.16mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.3% 1.26mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	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	19% 75.4μg	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	NA	124% 112mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.32% 0.2mg	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

	Microwaved Yellow Corn, Whole Kernel, Frozen	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	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	9.67% 0.77mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	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	27% 189mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	16% 548mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	NA	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	9.56% 1.05mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	3.67% 136g	4.9% 181g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Microwaved Yellow Corn, Whole Kernel, Frozen vs Frozen Chopped Broccoli:

• Microwaved Yellow Corn, Whole Kernel, Frozen has 1.6 times more Vitamin B1, 4.4 times more Vitamin B3 and 2.3 times more Vitamin B5 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 4.3 times more Vitamin A, 1.9 times more Vitamin B2, 1.8 times more Vitamin B9, 12.2 times more Vitamin E and 202.8 times more Vitamin K than Microwaved Yellow Corn, Whole Kernel, Frozen.
• Both Microwaved Yellow Corn, Whole Kernel, Frozen and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B6 per 7 oz.
• Both Microwaved Yellow Corn, Whole Kernel, Frozen as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Microwaved Yellow Corn, Whole Kernel, Frozen vs Frozen Chopped Broccoli:

• Microwaved Yellow Corn, Whole Kernel, Frozen has 1.4 times more Copper, 1.4 times more Magnesium, 1.9 times more Phosphorus and 1.3 times more Potassium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 11.2 times more Calcium, 2.1 times more Iron, 2.3 times more Manganese, 6 times more Sodium and 1.3 times more Water than Microwaved Yellow Corn, Whole Kernel, Frozen.
• Both Microwaved Yellow Corn, Whole Kernel, Frozen and Frozen Chopped Broccoli, Unprepared have similar amounts of Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Microwaved Yellow Corn, Whole Kernel, Frozen has 4.3 times more Energy, 4.9 times more Fat, 14.5 times more Omega 6, 5.4 times more Carbohydrate, 2.5 times more Sugars and 1.3 times more Protein than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 7.5 times more Omega 3 and 3.2 times more Fructose than Microwaved Yellow Corn, Whole Kernel, Frozen.
• Both Microwaved Yellow Corn, Whole Kernel, Frozen and Frozen Chopped Broccoli, Unprepared have similar amounts of Fiber per 7 oz.
• Both Microwaved Yellow Corn, Whole Kernel, Frozen as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.