Comparing Nutrients in 100 calories Canned Corn, Sweet, Yellow, Rinsed With Tap Water VS Frozen Broccoli Spears

Weight per 100 calories

• Canned Corn, Sweet, Yellow, Rinsed With Tap Water: 156g
• Frozen Broccoli Spears: 345g

Canned Corn, Sweet, Yellow, Rinsed With Tap Water has 2.2 times more energy per 100g than Frozen Broccoli Spears. It has low energy density when compared to other foods. Frozen Broccoli Spears having very low energy density.

Discover which food has more nutrients per 100 calories - Canned Corn, Sweet, Yellow, Rinsed With Tap Water or Frozen Broccoli Spears?

Macros Ratio

	Protein	Fat	Carbs
Canned Corn, Sweet, Yellow, Rinsed With Tap Water	12%	17%	71%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Canned Corn, Sweet, Yellow, Rinsed With Tap Water	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.23g	1.2% 1.17g	97g per day for Men 19-50 years
Saturated Fat	1.07% 0.34g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	1.95% 0.031g	27% 0.43g	1.6g per day for Men 19-50 years
Omega 6	6.1% 1.03g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.6% 20.3g	14% 18.4g	130g per day for Men 19-50 years
Sugars	8.86% 6.42g	7% 5.07g	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	0.37% 0.27g	NA	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	% 0.41g	NA	g per day for Men 19-50 years
Sucrose	% 5.64g	NA	g per day for Men 19-50 years
Fiber	7% 2.66g	27.2% 10.3g	38g per day for Men 19-50 years
Protein	6.1% 3.4g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Canned Corn, Sweet, Yellow, Rinsed With Tap Water	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	NA	22% 197μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.95% 0.023mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.8% 0.023mg	30.2% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.6% 1.2mg	9.96% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	46.4% 0.6mg	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	11.3% 45.3μg	81% 324μg	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	2.95% 2.66mg	262% 236mg	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	NA	31% 4.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Corn, Sweet, Yellow, Rinsed With Tap Water	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	0.31% 3.13mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	5.4% 0.048mg	13.8% 0.12mg	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	4.3% 0.34mg	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	4.1% 17mg	13% 55mg	420mg per day for Men 19-50 years
Manganese	3.8% 0.088mg	38.4% 0.88mg	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	9.15% 64mg	29% 203mg	700mg per day for Men 19-50 years
Potassium	5.33% 181mg	25.4% 862mg	3400mg per day for Men 19-50 years
Selenium	NA	12% 6.55μg	55μg per day for Men 19-50 years
Sodium	17% 255mg	3.9% 58.6mg	1500mg per day for Men 19-50 years
Zinc	3.98% 0.44mg	10.7% 1.17mg	11mg per day for Men 19-50 years
Water	3.5% 129g	8.44% 312g	3700g per day for Men 19-50 years

Canned Corn, Sweet, Yellow, Rinsed With Tap Water VS Frozen Broccoli Spears Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Canned Corn, Sweet, Yellow, Rinsed With Tap Water or Frozen Broccoli Spears?

Lets compare vitamin content per 100 calories of Canned Corn, Sweet, Yellow, Rinsed With Tap Water vs Frozen Broccoli Spears:

• 100 kcal of Frozen Broccoli Spears contain 10.6 times more Vitamin B1, 16.8 times more Vitamin B2, 1.3 times more Vitamin B3, 7.2 times more Vitamin B9 and 88.7 times more Vitamin C than Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids.
• 100 calories of Canned Corn, Sweet, Yellow, Rinsed With Tap Water have insufficient amounts of Vitamin B1 and Vitamin B2
• Both Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Canned Corn, Sweet, Yellow, Rinsed With Tap Water vs Frozen Broccoli Spears:

• 100 calories of Canned Corn, Sweet, Yellow, Rinsed With Tap Water have 4.3 times more Sodium than Frozen Broccoli Spears.
• While 100 kcal of Frozen Broccoli Spears contain 45.2 times more Calcium, 2.6 times more Copper, 7.2 times more Iron, 3.2 times more Magnesium, 10.1 times more Manganese, 3.2 times more Phosphorus, 4.8 times more Potassium, 2.7 times more Zinc and 2.4 times more Water than Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids.
• 100 calories of Canned Corn, Sweet, Yellow, Rinsed With Tap Water lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Canned Corn, Sweet, Yellow, Rinsed With Tap Water have 1.9 times more Fat, 8.1 times more Omega 6 and 1.3 times more Sugars than Frozen Broccoli Spears.
• While 100 kcal of Frozen Broccoli Spears contain 13.8 times more Omega 3, 3.9 times more Fiber and 3.1 times more Protein than Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids.
• Both Canned Corn, Sweet, Yellow, Rinsed With Tap Water and Frozen Broccoli Spears offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Canned Corn, Sweet, Yellow, Rinsed With Tap Water provide inadequate amounts of Omega 3
• 100 calories of Frozen Broccoli Spears provide inadequate amounts of Omega 6