Comparing Nutrients in 14 ounces BroccoliVS Microwaved Yellow Corn, Whole Kernel, Frozen

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Microwaved Yellow Corn, Whole Kernel, Frozen

11%

10%

79%

14 oz ▼

Macro Nutrients

Broccolivs Microwaved Yellow Corn, Whole Kernel, Frozen

4.65%135kcal

Energy

15.5%448kcal

135 kcalvs448 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.5%1.47g

Fat

5.8%5.64g

1.47 gvs5.64 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.4%0.45g

Saturated Fat

1.86%0.6g

0.45 gvs0.6 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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15.6%0.25g

Omega 3

3.47%0.056g

0.25 gvs0.056 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.14%0.19g

Omega 6

10.5%1.8g

0.19 gvs1.8 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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20.3%26.4g

Carbohydrate

79%103g

26.4 gvs103 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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9.3%6.75g

Sugars

18.4%13.3g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

6.75 gvs13.3 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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3.72%2.7g

Fructose

1.42%1.03g

≤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]

2.7 gvs1.03 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%1.94g

Glucose

%1.7g

1.94 gvs1.7 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.4g

Sucrose

%10.6g

0.4 gvs10.6 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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27%10.3g

Fiber

27%10.3g

10.3 gvs10.3 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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20%11g

Protein

25.7%14.4g

11 gvs14.4 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Broccolivs Microwaved Yellow Corn, Whole Kernel, Frozen

13.7%123μg

Vitamin A

5.3%47.6μg

RAE, retinol activity equivalents

123 μgvs47.6 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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23.5%0.28mg

Vitamin B1

27.5%0.33mg

Thiamine

0.28 mgvs0.33 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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35.7%0.46mg

Vitamin B2

15.3%0.2mg

Riboflavin

0.46 mgvs0.2 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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16%2.54mg

Vitamin B3

51.3%8.2mg

Niacin, nicotinic acid, niacinamide

2.54 mgvs8.2 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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45.5%2.27mg

Vitamin B5

50.6%2.53mg

Pantothenic acid

2.27 mgvs2.53 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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53.4%0.69mg

Vitamin B6

36.6%0.48mg

Pyridoxine

0.69 mgvs0.48 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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62.5%250μg

Vitamin B9

37.7%151μg

Folates and Folic Acid

250 μgvs151 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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393%354mg

Vitamin C

Ascorbic acid

354 mgvsNA mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

0 IUvsNA IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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20.6%3.1mg

Vitamin E

2.65%0.4mg

Tocopherols and Tocotrienols

3.1 mgvs0.4 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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336%403μg

Vitamin K

1.32%1.6μg

Phytomenadione or phylloquinone

403 μgvs1.6 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Broccolivs Microwaved Yellow Corn, Whole Kernel, Frozen

18.7%187mg

Calcium

2%20mg

187 mgvs20 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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21.6%0.19mg

Copper

24%0.21mg

0.19 mgvs0.21 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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36.2%2.9mg

Iron

19.3%1.55mg

2.9 mgvs1.55 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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20%83.3mg

Magnesium

23.6%99mg

83.3 mgvs99 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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36.2%0.83mg

Manganese

22.3%0.51mg

0.83 mgvs0.51 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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37.4%262mg

Phosphorus

54%377mg

262 mgvs377 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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37%1254mg

Potassium

32.2%1095mg

1254 mgvs1095 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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18%9.92μg

Selenium

9.92 μgvsNA μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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8.73%131mg

Sodium

1.06%16mg

131 mgvs16 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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14.8%1.63mg

Zinc

19%2.1mg

1.63 mgvs2.1 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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9.58%354g

Water

7.34%271g

354 gvs271 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Broccoli vs Microwaved Yellow Corn, Whole Kernel, Frozen:

Raw Broccoli has 2.6 times more Vitamin A, 2.3 times more Vitamin B2, 1.5 times more Vitamin B6, 1.7 times more Vitamin B9, 7.8 times more Vitamin E and 254 times more Vitamin K than Microwaved Yellow Corn, Whole Kernel, Frozen.
While Microwaved Yellow Corn, Whole Kernel, Frozen contains 3.2 times more Vitamin B3 than Raw Broccoli.
Both Raw Broccoli and Microwaved Yellow Corn, Whole Kernel, Frozen have similar amounts of Vitamin B1 and Vitamin B5 per 14 oz.
Both Raw Broccoli as well as Microwaved Yellow Corn, Whole Kernel, Frozen have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Broccoli vs Microwaved Yellow Corn, Whole Kernel, Frozen:

Raw Broccoli has 9.4 times more Calcium, 1.9 times more Iron, 1.6 times more Manganese, 8.3 times more Sodium and 1.3 times more Water than Microwaved Yellow Corn, Whole Kernel, Frozen.
While Microwaved Yellow Corn, Whole Kernel, Frozen contains 1.4 times more Phosphorus and 1.3 times more Zinc than Raw Broccoli.
Both Raw Broccoli and Microwaved Yellow Corn, Whole Kernel, Frozen have similar amounts of Copper, Magnesium and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Raw Broccoli has 4.5 times more Omega 3 than Microwaved Yellow Corn, Whole Kernel, Frozen.
While Microwaved Yellow Corn, Whole Kernel, Frozen contains 3.3 times more Energy, 3.8 times more Fat, 9.2 times more Omega 6, 3.9 times more Carbohydrate, 2 times more Sugars and 1.3 times more Protein than Raw Broccoli.
Both Raw Broccoli and Microwaved Yellow Corn, Whole Kernel, Frozen have similar amounts of Fiber per 14 oz.
Both Raw Broccoli as well as Microwaved Yellow Corn, Whole Kernel, Frozen have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

BroccoliVS Boiled BroccoliMicrowaved Yellow Corn, Whole Kernel, FrozenVS Boiled BroccoliBroccoliVS Canned Corn With Red And Green Peppers with LiquidsMicrowaved Yellow Corn, Whole Kernel, FrozenVS Canned Corn With Red And Green Peppers with Liquids

Compare Foods

Comparing Nutrients in 14 ounces BroccoliVS Microwaved Yellow Corn, Whole Kernel, Frozen

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 14 oz: