Comparing Nutrients in 14 ounces Canned Corn, Sweet, Yellow, Rinsed With Tap Water VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Canned Corn, Sweet, Yellow, Rinsed With Tap Water	12%	17%	71%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Canned Corn, Sweet, Yellow, Rinsed With Tap Water	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	8.76% 254kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	5.85% 5.68g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	2.7% 0.87g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	4.96% 0.079g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	15.5% 2.63g	0.3% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39.8% 51.7g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	22.5% 16.3g	8.05% 5.83g	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	0.93% 0.67g	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	% 1.03g	NA	g per day for Men 19-50 years
Sucrose	% 14.3g	NA	g per day for Men 19-50 years
Fiber	17.8% 6.75g	31.3% 12g	38g per day for Men 19-50 years
Protein	15.5% 8.65g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Canned Corn, Sweet, Yellow, Rinsed With Tap Water	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	NA	22.5% 202μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.3% 3.1mg	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	39.7% 0.52mg	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	28.8% 115μg	55.6% 222μg	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	7.5% 6.75mg	177% 159mg	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	35% 5.24mg	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	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	13.7% 0.12mg	15% 0.13mg	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	11% 0.87mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	9.66% 0.22mg	38.5% 0.89mg	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	23.2% 163mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	13.5% 460mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	NA	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	43% 647mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	8.9% 329g	9.73% 360g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Corn, Sweet, Yellow, Rinsed With Tap Water VS Cooked Chopped Frozen Broccoli per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Corn, Sweet, Yellow, Rinsed With Tap Water versus 14 oz of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Corn, Sweet, Yellow, Rinsed With Tap Water vs Cooked Chopped Frozen Broccoli:

• 14 ounces of Canned Corn, Sweet, Yellow, Rinsed With Tap Water have 1.7 times more Vitamin B3 than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain 3.7 times more Vitamin B1, 5.4 times more Vitamin B2, 1.9 times more Vitamin B9 and 23.6 times more Vitamin C than Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids.
• 14 ounces of Canned Corn, Sweet, Yellow, Rinsed With Tap Water have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin C
• Both Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Corn, Sweet, Yellow, Rinsed With Tap Water vs Cooked Chopped Frozen Broccoli:

• 14 ounces of Canned Corn, Sweet, Yellow, Rinsed With Tap Water have 14.8 times more Sodium than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain 16.5 times more Calcium, 2.8 times more Iron and 4 times more Manganese than Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids.
• Both Canned Corn, Sweet, Yellow, Rinsed With Tap Water and Cooked Chopped Frozen Broccoli contain similar levels of Copper, Magnesium, Phosphorus, Potassium, Zinc and Water per 14 ounces.
• 14 ounces of Canned Corn, Sweet, Yellow, Rinsed With Tap Water lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Corn, Sweet, Yellow, Rinsed With Tap Water have 2.3 times more Energy, 50.9 times more Omega 6, 2.4 times more Carbohydrate and 2.8 times more Sugars than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain 2.1 times more Omega 3, 1.8 times more Fiber and 1.4 times more Protein than Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids.
• 14 ounces of Canned Corn, Sweet, Yellow, Rinsed With Tap Water provide inadequate amounts of Omega 3
• 14 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6