Comparing Nutrients in 5 ounces 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%

5 oz ▼

Macro Nutrients

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

1.66%48kcal

Energy

3.86%112kcal

48 kcalvs112 kcal

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

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0.54%0.52g

Fat

0.98%0.95g

0.52 gvs0.95 g

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

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0.5%0.16g

Saturated Fat

0.29%0.094g

0.16 gvs0.094 g

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

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5.6%0.089g

Omega 3

0.53%0.009g

0.089 gvs0.009 g

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

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0.41%0.069g

Omega 6

1.64%0.28g

0.069 gvs0.28 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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7.24%9.4g

Carbohydrate

20.4%26.5g

9.4 gvs26.5 g

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

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3.32%2.4g

Sugars

6%4.35g

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

2.4 gvs4.35 g

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

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1.33%0.96g

Fructose

0.9%0.65g

≤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]

0.96 gvs0.65 g

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

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%0.69g

Glucose

%0.68g

0.69 gvs0.68 g

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

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%0.14g

Sucrose

%2.78g

0.14 gvs2.78 g

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

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9.7%3.7g

Fiber

8.95%3.4g

3.7 gvs3.4 g

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

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7.14%4g

Protein

6.45%3.6g

4 gvs3.6 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

4.9%44μg

Vitamin A

1.57%14μg

RAE, retinol activity equivalents

44 μgvs14 μg

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

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8.4%0.1mg

Vitamin B1

3.54%0.043mg

Thiamine

0.1 mgvs0.043 mg

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

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12.8%0.17mg

Vitamin B2

6.76%0.088mg

Riboflavin

0.17 mgvs0.088 mg

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

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5.66%0.91mg

Vitamin B3

11.6%1.86mg

Niacin, nicotinic acid, niacinamide

0.91 mgvs1.86 mg

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

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16.2%0.81mg

Vitamin B5

4.3%0.21mg

Pantothenic acid

0.81 mgvs0.21 mg

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

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19%0.25mg

Vitamin B6

10.8%0.14mg

Pyridoxine

0.25 mgvs0.14 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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22.3%89.3μg

Vitamin B9

12.4%49.6μg

Folates and Folic Acid

89.3 μgvs49.6 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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140%126mg

Vitamin C

5.5%4.96mg

Ascorbic acid

126 mgvs4.96 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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7.37%1.1mg

Vitamin E

0.66%0.099mg

Tocopherols and Tocotrienols

1.1 mgvs0.099 mg

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

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120%144μg

Vitamin K

0.35%0.43μg

Phytomenadione or phylloquinone

144 μgvs0.43 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

6.66%66.6mg

Calcium

0.43%4.25mg

66.6 mgvs4.25 mg

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

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7.7%0.069mg

Copper

7.56%0.068mg

0.069 mgvs0.068 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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13%1.03mg

Iron

8.33%0.67mg

1.03 mgvs0.67 mg

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

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7.1%29.8mg

Magnesium

9.45%39.7mg

29.8 mgvs39.7 mg

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

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13%0.3mg

Manganese

9.55%0.22mg

0.3 mgvs0.22 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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13.4%94mg

Phosphorus

16%112mg

94 mgvs112 mg

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

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13%448mg

Potassium

9.7%330mg

448 mgvs330 mg

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

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6.44%3.54μg

Selenium

1.8%0.99μg

3.54 μgvs0.99 μg

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

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3.1%46.8mg

Sodium

23%347mg

46.8 mgvs347 mg

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

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5.3%0.58mg

Zinc

8.1%0.89mg

0.58 mgvs0.89 mg

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

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3.42%127g

Water

2.95%109g

127 gvs109 g

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

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Lets compare vitamin content per 5 ounces 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 5 oz.

Comparing minerals per 5 ounces 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 5 oz.

Comparison of macro-nutrients per 5 ounces:

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 5 oz.
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 5 oz.

Compare more foods per 5 oz:

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 5 oz: