Comparing Nutrients in 14 ounces Cooked Chopped Frozen Broccoli VS Canned Corn, Sweet, Yellow, Cream Style, Regular Pack

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Canned Corn, Sweet, Yellow, Cream Style, Regular Pack	8%	5%	87%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Canned Corn, Sweet, Yellow, Cream Style, Regular Pack	Recommended Dietary Allowance
Energy	3.83% 111kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	1.7% 1.67g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	4.5% 0.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21.2g	55.4% 72g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	17.7% 13g	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	1.26% 0.91g	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	% 0.91g	g per day for Men 19-50 years
Sucrose	NA	% 10.6g	g per day for Men 19-50 years
Fiber	31.3% 12g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	22% 12.3g	12.3% 6.9g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Canned Corn, Sweet, Yellow, Cream Style, Regular Pack	Recommended Dietary Allowance
Vitamin A	22.5% 202μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.8mg	24% 3.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	14.3% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	19.2% 0.25mg	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	55.6% 222μg	44.7% 179μg	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	177% 159mg	20.3% 18.3mg	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	35% 5.24mg	1.85% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	291% 350μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Canned Corn, Sweet, Yellow, Cream Style, Regular Pack	Recommended Dietary Allowance
Calcium	13% 131mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	23% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.78% 111μg	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	30.3% 2.42mg	19% 1.5mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	38.5% 0.89mg	11.7% 0.27mg	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	27.8% 194mg	29% 202mg	700mg per day for Men 19-50 years
Potassium	16.6% 564mg	15.6% 532mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	69% 1036mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	9.73% 360g	8.45% 312g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cooked Chopped Frozen Broccoli vs Canned Corn, Sweet, Yellow, Cream Style, Regular Pack:

• Boiled Chopped Frozen Broccoli has 12.8 times more Vitamin A, 2.2 times more Vitamin B1, 1.5 times more Vitamin B2, 1.5 times more Vitamin B5, 2.1 times more Vitamin B6, 1.2 times more Vitamin B9, 8.7 times more Vitamin C, 18.9 times more Vitamin E and more Vitamin K than Canned Corn, Sweet, Yellow, Cream Style, Regular Pack.
• While Canned Corn, Sweet, Yellow, Cream Style, Regular Pack contains 2.1 times more Vitamin B3 than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli as well as Canned Corn, Sweet, Yellow, Cream Style, Regular Pack have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cooked Chopped Frozen Broccoli vs Canned Corn, Sweet, Yellow, Cream Style, Regular Pack:

• Boiled Chopped Frozen Broccoli has 11 times more Calcium, 1.6 times more Iron, 3.3 times more Manganese and 1.8 times more Selenium than Canned Corn, Sweet, Yellow, Cream Style, Regular Pack.
• While Canned Corn, Sweet, Yellow, Cream Style, Regular Pack contains 1.5 times more Copper, 1.3 times more Magnesium, 23.7 times more Sodium and 1.9 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli and Canned Corn, Sweet, Yellow, Cream Style, Regular Pack have similar amounts of Phosphorus, Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled Chopped Frozen Broccoli has 7 times more Omega 3, 2.5 times more Fiber and 1.8 times more Protein than Canned Corn, Sweet, Yellow, Cream Style, Regular Pack.
• While Canned Corn, Sweet, Yellow, Cream Style, Regular Pack contains 2.6 times more Energy, 14.8 times more Omega 6, 3.4 times more Carbohydrate and 2.2 times more Sugars than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli as well as Canned Corn, Sweet, Yellow, Cream Style, Regular Pack have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.