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

Macros Ratio

	Protein	Fat	Carbs
Microwaved Yellow Corn, Whole Kernel, Frozen	11%	10%	79%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Microwaved Yellow Corn, Whole Kernel, Frozen	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	7.73% 224kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.93% 0.3g	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	5.24% 0.89g	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	39.5% 51.3g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	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	0.71% 0.52g	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	% 0.85g	NA	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	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Microwaved Yellow Corn, Whole Kernel, Frozen	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.7% 0.16mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.3% 1.26mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	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	19% 75.4μg	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	NA	151% 136mg	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	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved Yellow Corn, Whole Kernel, Frozen	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	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	9.67% 0.77mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	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	27% 189mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	16% 548mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	NA	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	9.56% 1.05mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	3.67% 136g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Microwaved Yellow Corn, Whole Kernel, Frozen VS Frozen Broccoli Spears per 7 oz

Compare the macro and micronutrient content in 7 oz of Microwaved Yellow Corn, Whole Kernel, Frozen 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 Microwaved Yellow Corn, Whole Kernel, Frozen vs Frozen Broccoli Spears:

• 7 ounces of Microwaved Yellow Corn, Whole Kernel, Frozen have 4.5 times more Vitamin B3 and 2.6 times more Vitamin B5 than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 4.8 times more Vitamin A, 2.3 times more Vitamin B2, 1.5 times more Vitamin B6, 2.5 times more Vitamin B9, 13.5 times more Vitamin E and 253.5 times more Vitamin K than Microwaved Yellow Corn, Whole Kernel, Frozen.
• Both Microwaved Yellow Corn, Whole Kernel, Frozen and Frozen Broccoli Spears provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Microwaved Yellow Corn, Whole Kernel, Frozen have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Microwaved Yellow Corn, Whole Kernel, Frozen as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 in seven ounces.

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

• 7 ounces of Microwaved Yellow Corn, Whole Kernel, Frozen have 1.5 times more Copper, 1.6 times more Magnesium, 1.6 times more Phosphorus and 1.6 times more Zinc than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 8.2 times more Calcium, 1.8 times more Iron, 2 times more Manganese and 1.3 times more Water than Microwaved Yellow Corn, Whole Kernel, Frozen.
• Both Microwaved Yellow Corn, Whole Kernel, Frozen and Frozen Broccoli Spears contain similar levels of Potassium per seven ounces.
• 7 ounces of Microwaved Yellow Corn, Whole Kernel, Frozen lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Microwaved Yellow Corn, Whole Kernel, Frozen have 3.9 times more Energy, 12.1 times more Omega 6, 4.8 times more Carbohydrate and 2.3 times more Sugars than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 8.9 times more Omega 3 than Microwaved Yellow Corn, Whole Kernel, Frozen.
• Both Microwaved Yellow Corn, Whole Kernel, Frozen and Frozen Broccoli Spears offer comparable quantities of Fiber and Protein per seven ounces.
• 7 ounces of Microwaved Yellow Corn, Whole Kernel, Frozen provide inadequate amounts of Omega 3
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6