Comparing Nutrients in 1 pound BroccoliVS Corn, sweet, yellow, frozen, kernels cut off cob, unprepared

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Corn, sweet, yellow, frozen, kernels cut off cob, unprepared

12%

81%

1 lb ▼

Macro Nutrients

Broccolivs Corn, sweet, yellow, frozen, kernels cut off cob, unprepared

5.3%154kcal

Energy

13.8%399kcal

154 kcalvs399 kcal

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

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1.73%1.68g

Fat

3.65%3.54g

1.68 gvs3.54 g

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

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1.6%0.52g

Saturated Fat

1.7%0.54g

0.52 gvs0.54 g

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

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18%0.29g

Omega 3

3.1%0.05g

0.29 gvs0.05 g

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

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1.3%0.22g

Omega 6

9.47%1.6g

0.22 gvs1.6 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

72.3%94g

30 gvs94 g

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

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10.6%7.7g

Sugars

15.6%11.3g

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

7.7 gvs11.3 g

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

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4.25%3.1g

Fructose

1.88%1.36g

≤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 gvs1.36 g

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

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%2.22g

Glucose

%1.72g

2.22 gvs1.72 g

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

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%0.45g

Sucrose

%7.5g

0.45 gvs7.5 g

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

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31%11.8g

Fiber

25%9.53g

11.8 gvs9.53 g

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

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23%12.8g

Protein

24.5%13.7g

12.8 gvs13.7 g

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

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Vitamins

Broccolivs Corn, sweet, yellow, frozen, kernels cut off cob, unprepared

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

31.4%0.38mg

Thiamine

0.32 mgvs0.38 mg

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

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41%0.53mg

Vitamin B2

23.7%0.31mg

Riboflavin

0.53 mgvs0.31 mg

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

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18%2.9mg

Vitamin B3

49.3%7.9mg

Niacin, nicotinic acid, niacinamide

2.9 mgvs7.9 mg

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

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52%2.6mg

Vitamin B5

32.7%1.64mg

Pantothenic acid

2.6 mgvs1.64 mg

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

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61%0.79mg

Vitamin B6

58.6%0.76mg

Pyridoxine

0.79 mgvs0.76 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

41%163μg

Folates and Folic Acid

286 μgvs163 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

32.3%29mg

Ascorbic acid

405 mgvs29 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

2.4%0.36mg

Tocopherols and Tocotrienols

3.54 mgvs0.36 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 Corn, sweet, yellow, frozen, kernels cut off cob, unprepared

21.3%213mg

Calcium

1.8%18mg

213 mgvs18 mg

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

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24.7%0.22mg

Copper

18%0.16mg

0.22 mgvs0.16 mg

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

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Fluoride

1.66%66.2μg

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

NA μgvs66.2 μg

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

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41.4%3.3mg

Iron

24%1.9mg

3.3 mgvs1.9 mg

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

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22.7%95mg

Magnesium

19.4%81.6mg

95 mgvs81.6 mg

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

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41.4%0.95mg

Manganese

24.3%0.56mg

0.95 mgvs0.56 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

45.4%318mg

299 mgvs318 mg

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

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42%1433mg

Potassium

28.4%966mg

1433 mgvs966 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

0.91%13.6mg

150 mgvs13.6 mg

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

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17%1.86mg

Zinc

15.7%1.72mg

1.86 mgvs1.72 mg

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

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11%405g

Water

9.2%340g

405 gvs340 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 Corn, sweet, yellow, frozen, kernels cut off cob, unprepared :

Raw Broccoli has 3.1 times more Vitamin A, 1.7 times more Vitamin B2, 1.6 times more Vitamin B5, 1.8 times more Vitamin B9, 13.9 times more Vitamin C, 9.8 times more Vitamin E and 338.7 times more Vitamin K than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
While Corn, sweet, yellow, frozen, kernels cut off cob, unprepared contain 2.7 times more Vitamin B3 than Raw Broccoli.
Both Raw Broccoli and Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have similar amounts of Vitamin B1 and Vitamin B6 per 1 lb.
Both Raw Broccoli as well as Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Broccoli vs Corn, sweet, yellow, frozen, kernels cut off cob, unprepared :

Raw Broccoli has 11.8 times more Calcium, 1.4 times more Copper, 1.7 times more Iron, 1.7 times more Manganese, 1.5 times more Potassium, 3.6 times more Selenium and 11 times more Sodium than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
Both Raw Broccoli and Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have similar amounts of Magnesium, Phosphorus, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

Raw Broccoli has 5.7 times more Omega 3 and 1.2 times more Fiber than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
While Corn, sweet, yellow, frozen, kernels cut off cob, unprepared contain 2.6 times more Energy, 7.2 times more Omega 6, 3.1 times more Carbohydrate and 1.5 times more Sugars than Raw Broccoli.
Both Raw Broccoli and Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have similar amounts of Protein per 1 lb.
Both Raw Broccoli as well as Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have insufficient amounts of Fat, Cholesterol, Fructose, Glucose and Sucrose in 1 lb.

Compare more foods per 1 lb:

BroccoliVS Boiled BroccoliCorn, sweet, yellow, frozen, kernels cut off cob, unprepared VS Boiled BroccoliBroccoliVS Boiled Frozen sweet yellow Corn kernelsCorn, sweet, yellow, frozen, kernels cut off cob, unprepared VS Boiled Frozen sweet yellow Corn kernels

Compare Foods

Comparing Nutrients in 1 pound BroccoliVS Corn, sweet, yellow, frozen, kernels cut off cob, unprepared

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 lb: