Comparing Nutrients in 100 calories Corn Bran VS Frozen Chopped Broccoli

Weight per 100 calories

• Corn Bran: 44.6g
• Frozen Chopped Broccoli: 385g

Corn Bran has 8.6 times more energy per 100g than Frozen Chopped Broccoli. It has above average energy density when compared to other foods. Frozen Chopped Broccoli, Unprepared having very low energy density.

Discover which food has more nutrients per 100 calories - Corn Bran or Frozen Chopped Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Corn Bran	9%	2%	89%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Corn Bran	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	0.36% 0.006g	25.2% 0.4g	1.6g per day for Men 19-50 years
Omega 6	1.07% 0.18g	0.7% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.4% 38.2g	14% 18.4g	130g per day for Men 19-50 years
Sugars	0% 0g	7.16% 5.2g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	4.4% 3.2g	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	% 2.9g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	93% 35.3g	30.4% 11.5g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Corn Bran	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0.2% 1.8μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.37% 0.004mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.43% 0.045mg	28.4% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.63% 1.22mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.68% 0.28mg	21.5% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.2% 0.068mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0.45% 1.8μg	64.4% 258μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	241% 217mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.25% 0.19mg	31.3% 4.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.11% 0.13μg	260% 312μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Corn Bran	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	1.88% 18.8mg	21.5% 215mg	1000mg per day for Men 19-50 years
Copper	12.3% 0.11mg	16.2% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	15.6% 1.25mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	6.8% 28.6mg	16.5% 69.2mg	420mg per day for Men 19-50 years
Manganese	2.7% 0.063mg	49% 1.13mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	4.6% 32mg	27.5% 192mg	700mg per day for Men 19-50 years
Potassium	0.58% 19.6mg	24% 815mg	3400mg per day for Men 19-50 years
Selenium	13.4% 7.37μg	19.6% 10.8μg	55μg per day for Men 19-50 years
Sodium	0.21% 3.13mg	6.15% 92mg	1500mg per day for Men 19-50 years
Zinc	6.33% 0.7mg	16.8% 1.85mg	11mg per day for Men 19-50 years
Water	0.057% 2.1g	9.5% 352g	3700g per day for Men 19-50 years

Corn Bran VS Frozen Chopped Broccoli Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Corn Bran or Frozen Chopped Broccoli?

Lets compare vitamin content per 100 calories of Corn Bran vs Frozen Chopped Broccoli:

• 100 kcal of Frozen Chopped Broccoli, Unprepared contain 112 times more Vitamin A, 45.7 times more Vitamin B1, 8.3 times more Vitamin B2, 1.5 times more Vitamin B3, 3.8 times more Vitamin B5, 7.4 times more Vitamin B6, 144.3 times more Vitamin B9, more Vitamin C, 25 times more Vitamin E and 2329 times more Vitamin K than Crude Corn Bran.
• 100 calories of Corn Bran have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Crude Corn Bran as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Corn Bran vs Frozen Chopped Broccoli:

• 100 kcal of Frozen Chopped Broccoli, Unprepared contain 11.5 times more Calcium, 1.3 times more Copper, 2.5 times more Iron, 2.4 times more Magnesium, 18.1 times more Manganese, 6 times more Phosphorus, 41.5 times more Potassium, 1.5 times more Selenium, 29.5 times more Sodium, 2.7 times more Zinc and 167.3 times more Water than Crude Corn Bran.
• 100 calories of Corn Bran lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Corn Bran have 2.1 times more Carbohydrate and 3.1 times more Fiber than Frozen Chopped Broccoli.
• While 100 kcal of Frozen Chopped Broccoli, Unprepared contain 69.6 times more Omega 3, more Sugars and 2.9 times more Protein than Crude Corn Bran.
• Both Corn Bran and Frozen Chopped Broccoli offer comparable quantities of Energy per 100 calories.
• 100 calories of Corn Bran provide inadequate amounts of Omega 3
• Both Crude Corn Bran as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Omega 6 in 100 calories.