Comparing Nutrients in 100 calories Cornsalad VS Boiled Spears Frozen Broccoli

Weight per 100 calories

• Cornsalad: 476g
• Boiled Spears Frozen Broccoli: 357g

Boiled and Drained Spears Frozen Broccoli have 1.3 times more energy per unit of mass than Raw Cornsalad, which is very low in comparison to other foods. Cornsalad having very low energy density.

Discover which food has more nutrients per 100 calories - Cornsalad or Boiled Spears Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Cornsalad	31%	14%	55%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Cornsalad	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	0.41% 0.39g	97g per day for Men 19-50 years
Saturated Fat	NA	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	NA	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	NA	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	14.7% 19g	130g per day for Men 19-50 years
Sugars	NA	7.24% 5.25g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	28% 10.7g	38g per day for Men 19-50 years
Protein	17% 9.52g	19.8% 11g	56g per day for Men 19-50 years

Vitamins

	Cornsalad	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	188% 1690μg	20.2% 182μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	16.4% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.41mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 1.98mg	10.2% 1.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4% 0.2mg	19.6% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	35.7% 0.46mg	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	16.7% 66.7μg	26.8% 107μg	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	202% 182mg	159% 143mg	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% 4.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	262% 315μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cornsalad	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	18% 181mg	18.2% 182mg	1000mg per day for Men 19-50 years
Copper	71% 0.64mg	17% 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	130% 10.4mg	27.2% 2.18mg	8mg per day for Men 19-50 years
Magnesium	14.7% 62mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	74.3% 1.7mg	50.5% 1.16mg	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	36% 252mg	28% 196mg	700mg per day for Men 19-50 years
Potassium	64.3% 2186mg	19% 643mg	3400mg per day for Men 19-50 years
Selenium	7.8% 4.3μg	12.3% 6.8μg	55μg per day for Men 19-50 years
Sodium	1.27% 19mg	5.7% 85.7mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	12% 442g	8.76% 324g	3700g per day for Men 19-50 years

Cornsalad VS Boiled Spears Frozen Broccoli Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cornsalad or Boiled Spears Frozen Broccoli?

Lets compare vitamin content per 100 calories of Cornsalad vs Boiled Spears Frozen Broccoli:

• 100 calories of Cornsalad have 9.3 times more Vitamin A, 1.7 times more Vitamin B1, 1.4 times more Vitamin B2, 1.2 times more Vitamin B3, 2.8 times more Vitamin B6 and 1.3 times more Vitamin C than Boiled Spears Frozen Broccoli.
• While 100 kcal of Boiled and Drained Spears Frozen Broccoli contain 4.9 times more Vitamin B5 and 1.6 times more Vitamin B9 than Raw Cornsalad.
• Both Raw Cornsalad as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Cornsalad vs Boiled Spears Frozen Broccoli:

• 100 calories of Cornsalad have 4.2 times more Copper, 4.8 times more Iron, 1.5 times more Manganese, 1.3 times more Phosphorus, 3.4 times more Potassium, 2.6 times more Zinc and 1.4 times more Water than Boiled Spears Frozen Broccoli.
• While 100 kcal of Boiled and Drained Spears Frozen Broccoli contain 1.6 times more Selenium and 4.5 times more Sodium than Raw Cornsalad.
• Both Cornsalad and Boiled Spears Frozen Broccoli contain similar levels of Calcium and Magnesium per 100 calories.

Comparison of macro-nutrients per 100 calories:

• Both Raw Cornsalad and Boiled and Drained Spears Frozen Broccoli have similar amounts of macro-nutrients per 100 kcal
• Both Cornsalad and Boiled Spears Frozen Broccoli offer comparable quantities of Energy, Carbohydrate and Protein per 100 calories.