Comparing Nutrients in 5 ounces Boiled Sweet Corn, Yellow, Frozen, Kernels On CobVS Boiled Broccoli

Macros Ratio

Protein Fat Carbs

Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob

11%

83%

Boiled Broccoli

23%

68%

5 oz ▼

Macro Nutrients

Boiled Sweet Corn, Yellow, Frozen, Kernels On Cobvs Boiled Broccoli

4.6%133kcal

Energy

1.7%49.6kcal

133 kcalvs49.6 kcal

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

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1.1%1.05g

Fat

0.6%0.58g

1.05 gvs0.58 g

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

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0.5%0.16g

Saturated Fat

0.35%0.11g

0.16 gvs0.11 g

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

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0.89%0.014g

Omega 3

10.5%0.17g

0.014 gvs0.17 g

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

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2.8%0.48g

Omega 6

0.43%0.072g

0.48 gvs0.072 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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24.3%31.7g

Carbohydrate

7.83%10g

31.7 gvs10 g

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

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7%5.1g

Sugars

2.7%1.97g

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

5.1 gvs1.97 g

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

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1.04%0.75g

Fructose

1.45%1.05g

≤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]

0.75 gvs1.05 g

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

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%0.79g

Glucose

%0.69g

0.79 gvs0.69 g

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

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%3.25g

Sucrose

%0.11g

3.25 gvs0.11 g

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

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10.4%3.97g

Fiber

12.3%4.68g

3.97 gvs4.68 g

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

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7.87%4.4g

Protein

6.02%3.37g

4.4 gvs3.37 g

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

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Vitamins

Boiled Sweet Corn, Yellow, Frozen, Kernels On Cobvs Boiled Broccoli

1.9%17μg

Vitamin A

12%109μg

RAE, retinol activity equivalents

17 μgvs109 μg

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

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20.6%0.25mg

Vitamin B1

7.44%0.089mg

Thiamine

0.25 mgvs0.089 mg

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

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7.52%0.098mg

Vitamin B2

13.4%0.17mg

Riboflavin

0.098 mgvs0.17 mg

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

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13.4%2.15mg

Vitamin B3

4.9%0.78mg

Niacin, nicotinic acid, niacinamide

2.15 mgvs0.78 mg

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

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7.1%0.35mg

Vitamin B5

17.5%0.87mg

Pantothenic acid

0.35 mgvs0.87 mg

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

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24.4%0.32mg

Vitamin B6

22%0.28mg

Pyridoxine

0.32 mgvs0.28 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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11%44μg

Vitamin B9

38.3%153μg

Folates and Folic Acid

44 μgvs153 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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7.56%6.8mg

Vitamin C

102%92mg

Ascorbic acid

6.8 mgvs92 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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0.76%0.11mg

Vitamin E

13.7%2.06mg

Tocopherols and Tocotrienols

0.11 mgvs2.06 mg

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

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0.47%0.57μg

Vitamin K

167%200μg

Phytomenadione or phylloquinone

0.57 μgvs200 μg

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

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Minerals

Boiled Sweet Corn, Yellow, Frozen, Kernels On Cobvs Boiled Broccoli

0.43%4.25mg

Calcium

5.67%56.7mg

4.25 mgvs56.7 mg

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

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7.24%0.065mg

Copper

9.6%0.086mg

0.065 mgvs0.086 mg

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

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Fluoride

0.14%5.67μg

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

NA μgvs5.67 μg

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

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11%0.86mg

Iron

12%0.95mg

0.86 mgvs0.95 mg

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

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9.8%41mg

Magnesium

7.1%29.8mg

41 mgvs29.8 mg

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

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8.75%0.2mg

Manganese

12%0.27mg

0.2 mgvs0.27 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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15%106mg

Phosphorus

13.6%95mg

106 mgvs95 mg

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

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10.5%356mg

Potassium

12.2%415mg

356 mgvs415 mg

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

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1.8%0.99μg

Selenium

4.12%2.27μg

0.99 μgvs2.27 μg

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

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0.38%5.67mg

Sodium

3.87%58mg

5.67 mgvs58 mg

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

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8.1%0.89mg

Zinc

5.8%0.64mg

0.89 mgvs0.64 mg

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

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2.8%104g

Water

3.4%127g

104 gvs127 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 Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob vs Boiled Broccoli:

Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob have 2.8 times more Vitamin B1 and 2.7 times more Vitamin B3 than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 6.4 times more Vitamin A, 1.8 times more Vitamin B2, 2.5 times more Vitamin B5, 3.5 times more Vitamin B9, 13.5 times more Vitamin C, 18.1 times more Vitamin E and 352.8 times more Vitamin K than Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob.
Both Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob and Boiled and Drained Broccoli have similar amounts of Vitamin B6 per 5 oz.
Both Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob vs Boiled Broccoli:

Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob have 1.4 times more Magnesium and 1.4 times more Zinc than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 13.3 times more Calcium, 1.3 times more Copper, 1.4 times more Manganese, 2.3 times more Selenium and 10.3 times more Sodium than Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob.
Both Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob and Boiled and Drained Broccoli have similar amounts of Iron, Phosphorus, Potassium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob have 2.7 times more Energy, 6.6 times more Omega 6, 3.1 times more Carbohydrate, 2.6 times more Sugars and 1.3 times more Protein than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 11.9 times more Omega 3 and 1.4 times more Fructose than Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob.
Both Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob and Boiled and Drained Broccoli have similar amounts of Fiber per 5 oz.
Both Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

Boiled Sweet Corn, Yellow, Frozen, Kernels On CobVS Microwaved Yellow Corn, Whole Kernel, FrozenBoiled BroccoliVS Microwaved Yellow Corn, Whole Kernel, FrozenBoiled Sweet Corn, Yellow, Frozen, Kernels On CobVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 5 ounces Boiled Sweet Corn, Yellow, Frozen, Kernels On CobVS Boiled Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 5 oz: