Comparing Nutrients in 7 ounces Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with SaltVS Broccoli

Macros Ratio

Protein Fat Carbs

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

11%

82%

Broccoli

27%

65%

7 oz ▼

Macro Nutrients

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

5.4%157kcal

Energy

2.33%67.5kcal

157 kcalvs67.5 kcal

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

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1.37%1.33g

Fat

0.76%0.73g

1.33 gvs0.73 g

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

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0.41%0.13g

Saturated Fat

0.71%0.23g

0.13 gvs0.23 g

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

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0.74%0.012g

Omega 3

7.8%0.13g

0.012 gvs0.13 g

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

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2.3%0.39g

Omega 6

0.57%0.097g

0.39 gvs0.097 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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28.6%37g

Carbohydrate

10%13g

37 gvs13 g

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

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8.4%6.1g

Sugars

4.65%3.37g

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

6.1 gvs3.37 g

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

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1.26%0.91g

Fructose

1.86%1.35g

≤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]

0.91 gvs1.35 g

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

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%0.95g

Glucose

%0.97g

0.95 gvs0.97 g

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

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%3.9g

Sucrose

%0.2g

3.9 gvs0.2 g

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

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12.5%4.76g

Fiber

13.6%5.16g

4.76 gvs5.16 g

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

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9.04%5.06g

Protein

10%5.6g

5.06 gvs5.6 g

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

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Vitamins

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

2.2%20μg

Vitamin A

6.84%61.5μg

RAE, retinol activity equivalents

20 μgvs61.5 μg

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

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4.96%0.06mg

Vitamin B1

11.7%0.14mg

Thiamine

0.06 mgvs0.14 mg

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

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9.46%0.12mg

Vitamin B2

18%0.23mg

Riboflavin

0.12 mgvs0.23 mg

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

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16.3%2.6mg

Vitamin B3

7.93%1.27mg

Niacin, nicotinic acid, niacinamide

2.6 mgvs1.27 mg

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

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6%0.3mg

Vitamin B5

22.7%1.14mg

Pantothenic acid

0.3 mgvs1.14 mg

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

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15%0.2mg

Vitamin B6

26.7%0.35mg

Pyridoxine

0.2 mgvs0.35 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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17.4%69.5μg

Vitamin B9

31.3%125μg

Folates and Folic Acid

69.5 μgvs125 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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7.7%6.95mg

Vitamin C

197%177mg

Ascorbic acid

6.95 mgvs177 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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0.93%0.14mg

Vitamin E

10.3%1.55mg

Tocopherols and Tocotrienols

0.14 mgvs1.55 mg

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

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0.5%0.6μg

Vitamin K

168%202μg

Phytomenadione or phylloquinone

0.6 μgvs202 μg

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

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Minerals

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

0.6%5.95mg

Calcium

9.33%93mg

5.95 mgvs93 mg

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

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10.6%0.095mg

Copper

11%0.097mg

0.095 mgvs0.097 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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11.7%0.93mg

Iron

18%1.45mg

0.93 mgvs1.45 mg

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

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13.2%55.6mg

Magnesium

9.92%41.7mg

55.6 mgvs41.7 mg

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

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13.4%0.31mg

Manganese

18%0.42mg

0.31 mgvs0.42 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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22.4%157mg

Phosphorus

18.7%131mg

157 mgvs131 mg

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

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13.6%462mg

Potassium

18.4%627mg

462 mgvs627 mg

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

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2.53%1.4μg

Selenium

9.02%4.96μg

1.4 μgvs4.96 μg

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

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32.4%486mg

Sodium

4.37%65.5mg

486 mgvs65.5 mg

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

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11.4%1.25mg

Zinc

7.4%0.81mg

1.25 mgvs0.81 mg

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

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4.13%153g

Water

4.8%177g

153 gvs177 g

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

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Lets compare vitamin content per 7 ounces of Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt vs Broccoli:

Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt have 2.1 times more Vitamin B3 than Raw Broccoli.
While Raw Broccoli contains 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.
Both Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt vs Broccoli:

Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt have 1.3 times more Magnesium, 7.4 times more Sodium and 1.5 times more Zinc than Raw Broccoli.
While Raw Broccoli contains 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.
Both Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt and Raw Broccoli have similar amounts of Copper, Phosphorus and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt have 2.3 times more Energy, 4 times more Omega 6, 2.8 times more Carbohydrate and 1.8 times more Sugars than Raw Broccoli.
While Raw Broccoli contains 10.5 times more Omega 3 than Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt.
Both Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt and Raw Broccoli have similar amounts of Fiber and Protein per 7 oz.
Both Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt as well as Raw Broccoli have insufficient amounts of Fat, Cholesterol, Fructose, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with SaltVS Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with SaltBroccoliVS Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with SaltSweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with SaltVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 7 ounces Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with SaltVS Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 7 oz: