Comparing Nutrients in 1 pound BroccoliVS Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt

11%

82%

1 lb ▼

Macro Nutrients

Broccolivs Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt

5.3%154kcal

Energy

12.4%358kcal

154 kcalvs358 kcal

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

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1.73%1.68g

Fat

3.13%3.04g

1.68 gvs3.04 g

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

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1.6%0.52g

Saturated Fat

0.94%0.3g

0.52 gvs0.3 g

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

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18%0.29g

Omega 3

1.7%0.027g

0.29 gvs0.027 g

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

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1.3%0.22g

Omega 6

5.26%0.89g

0.22 gvs0.89 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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23%30g

Carbohydrate

65.3%85g

30 gvs85 g

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

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10.6%7.7g

Sugars

19.2%14g

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

7.7 gvs14 g

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

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4.25%3.1g

Fructose

2.88%2.1g

≤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]

3.1 gvs2.1 g

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

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%2.22g

Glucose

%2.18g

2.22 gvs2.18 g

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

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%0.45g

Sucrose

%8.9g

0.45 gvs8.9 g

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

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31%11.8g

Fiber

28.6%11g

11.8 gvs11 g

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

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23%12.8g

Protein

20.7%11.6g

12.8 gvs11.6 g

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

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Vitamins

Broccolivs Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt

15.6%141μg

Vitamin A

5.04%45.4μg

RAE, retinol activity equivalents

141 μgvs45.4 μg

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

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27%0.32mg

Vitamin B1

11.3%0.14mg

Thiamine

0.32 mgvs0.14 mg

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

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41%0.53mg

Vitamin B2

21.6%0.28mg

Riboflavin

0.53 mgvs0.28 mg

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

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18%2.9mg

Vitamin B3

37%5.95mg

Niacin, nicotinic acid, niacinamide

2.9 mgvs5.95 mg

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

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52%2.6mg

Vitamin B5

13.7%0.68mg

Pantothenic acid

2.6 mgvs0.68 mg

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

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61%0.79mg

Vitamin B6

34.5%0.45mg

Pyridoxine

0.79 mgvs0.45 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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71.4%286μg

Vitamin B9

39.7%159μg

Folates and Folic Acid

286 μgvs159 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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450%405mg

Vitamin C

17.6%16mg

Ascorbic acid

405 mgvs16 mg

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

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

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23.6%3.54mg

Vitamin E

2.1%0.32mg

Tocopherols and Tocotrienols

3.54 mgvs0.32 mg

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

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384%461μg

Vitamin K

1.13%1.36μg

Phytomenadione or phylloquinone

461 μgvs1.36 μg

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

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Minerals

Broccolivs Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt

21.3%213mg

Calcium

1.36%13.6mg

213 mgvs13.6 mg

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

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24.7%0.22mg

Copper

24%0.22mg

0.22 mgvs0.22 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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41.4%3.3mg

Iron

26.6%2.13mg

3.3 mgvs2.13 mg

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

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22.7%95mg

Magnesium

30.2%127mg

95 mgvs127 mg

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

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41.4%0.95mg

Manganese

30.6%0.7mg

0.95 mgvs0.7 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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42.8%299mg

Phosphorus

51%358mg

299 mgvs358 mg

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

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42%1433mg

Potassium

31%1057mg

1433 mgvs1057 mg

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

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20.6%11.3μg

Selenium

5.77%3.18μg

11.3 μgvs3.18 μg

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

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9.98%150mg

Sodium

74%1111mg

150 mgvs1111 mg

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

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17%1.86mg

Zinc

26%2.86mg

1.86 mgvs2.86 mg

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

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11%405g

Water

9.44%349g

405 gvs349 g

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

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Lets compare vitamin content per 1 pound of Broccoli vs Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt:

Raw Broccoli has 3.1 times more Vitamin A, 2.4 times more Vitamin B1, 1.9 times more Vitamin B2, 3.8 times more Vitamin B5, 1.8 times more Vitamin B6, 1.8 times more Vitamin B9, 25.5 times more Vitamin C, 11.1 times more Vitamin E and 338.7 times more Vitamin K than Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt.
While Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt contain 2.1 times more Vitamin B3 than Raw Broccoli.
Both Raw Broccoli as well as Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Broccoli vs Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt:

Raw Broccoli has 15.7 times more Calcium, 1.6 times more Iron, 1.4 times more Manganese, 1.4 times more Potassium and 3.6 times more Selenium than Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt.
While Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt contain 1.3 times more Magnesium, 7.4 times more Sodium and 1.5 times more Zinc than Raw Broccoli.
Both Raw Broccoli and Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt have similar amounts of Copper, Phosphorus and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

Raw Broccoli has 10.5 times more Omega 3 than Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt.
While Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt contain 2.3 times more Energy, 4 times more Omega 6, 2.8 times more Carbohydrate and 1.8 times more Sugars than Raw Broccoli.
Both Raw Broccoli and Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt have similar amounts of Fiber and Protein per 1 lb.
Both Raw Broccoli as well as Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt have insufficient amounts of Fat, Cholesterol, Fructose, Glucose and Sucrose in 1 lb.

Compare more foods per 1 lb:

BroccoliVS Boiled BroccoliSweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with SaltVS Boiled BroccoliBroccoliVS Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with SaltSweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with SaltVS Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt

Compare Foods

Comparing Nutrients in 1 pound BroccoliVS Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 lb: