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Comparing Nutrients in 100 calories Frozen Chopped BroccoliVS Boiled Frozen sweet yellow Corn kernels

Weight per 100 calories

Frozen Chopped Broccoli
385g
Boiled Frozen sweet yellow Corn kernels
124g

Boiled Frozen sweet yellow Corn kernels, drained have 3.1 times more energy per unit of mass than Frozen Chopped Broccoli, Unprepared, which is average in comparison to other foods. Frozen Chopped Broccoli having very low energy density.

Which food has more nutrients per 100 calories - Frozen Chopped Broccoli or Boiled Frozen sweet yellow Corn kernels?

Macros Ratio

Protein Fat Carbs

Frozen Chopped Broccoli
34%
8%
58%
Boiled Frozen sweet yellow Corn kernels
11%
6%
83%
100 kcal ▼

Macro Nutrients

3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.15%1.1g
Fat
0.85%0.83g
1.1 gvs0.83 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.53%0.17g
Saturated Fat
0.4%0.13g
0.17 gvs0.13 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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25.2%0.4g
Omega 3
0.69%0.011g
0.4 gvs0.011 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.7%0.12g
Omega 6
2.24%0.38g
0.12 gvs0.38 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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14%18.4g
Carbohydrate
18.3%24g
18.4 gvs24 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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7.16%5.2g
Sugars
5.23%3.8g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
5.2 gvs3.8 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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4.4%3.2g
Fructose
0.78%0.57g
≤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]
3.2 gvs0.57 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%2.9g
Glucose
%0.59g
2.9 gvs0.59 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%2.4g
NA gvs2.4 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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30.4%11.5g
Fiber
7.8%2.96g
11.5 gvs2.96 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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19.3%11g
Protein
5.62%3.15g
11 gvs3.15 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

22.2%200μg
Vitamin A
1.37%12.3μg
RAE, retinol activity equivalents
200 μgvs12.3 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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17%0.2mg
Vitamin B1
3.1%0.037mg
Thiamine
0.2 mgvs0.037 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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28.4%0.37mg
Vitamin B2
5.9%0.077mg
Riboflavin
0.37 mgvs0.077 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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11.3%1.8mg
Vitamin B3
10%1.6mg
Niacin, nicotinic acid, niacinamide
1.8 mgvs1.6 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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21.5%1.07mg
Vitamin B5
3.73%0.19mg
Pantothenic acid
1.07 mgvs0.19 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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38.5%0.5mg
Vitamin B6
9.4%0.12mg
Pyridoxine
0.5 mgvs0.12 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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64.4%258μg
Vitamin B9
11%43.2μg
Folates and Folic Acid
258 μgvs43.2 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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241%217mg
Vitamin C
4.8%4.32mg
Ascorbic acid
217 mgvs4.32 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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31.3%4.7mg
Vitamin E
0.58%0.086mg
Tocopherols and Tocotrienols
4.7 mgvs0.086 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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260%312μg
Vitamin K
0.31%0.37μg
Phytomenadione or phylloquinone
312 μgvs0.37 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

21.5%215mg
Calcium
0.37%3.7mg
215 mgvs3.7 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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16.2%0.15mg
Copper
6.6%0.059mg
0.15 mgvs0.059 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper
NA
Fluoride
NA
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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39%3.1mg
Iron
7.25%0.58mg
3.1 mgvs0.58 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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16.5%69.2mg
Magnesium
8.23%34.6mg
69.2 mgvs34.6 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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49%1.13mg
Manganese
8.3%0.19mg
1.13 mgvs0.19 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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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27.5%192mg
Phosphorus
14%98mg
192 mgvs98 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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24%815mg
Potassium
8.46%288mg
815 mgvs288 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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19.6%10.8μg
Selenium
1.57%0.86μg
10.8 μgvs0.86 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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6.15%92mg
Sodium
0.082%1.23mg
92 mgvs1.23 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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16.8%1.85mg
Zinc
7.07%0.78mg
1.85 mgvs0.78 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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9.5%352g
Water
2.57%95g
352 gvs95 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Frozen Chopped Broccoli vs Boiled Frozen sweet yellow Corn kernels:
Comparing minerals per 100 calories for Frozen Chopped Broccoli vs Boiled Frozen sweet yellow Corn kernels:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal: