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

Macros Ratio

	Protein	Fat	Carbs
Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack	10%	5%	85%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	11% 314kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	5.37% 0.91g	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	59.4% 77g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	30.6% 22g	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	1.26% 0.91g	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	% 1.4g	NA	g per day for Men 19-50 years
Sucrose	% 19.5g	NA	g per day for Men 19-50 years
Fiber	21% 7.94g	31.3% 12g	38g per day for Men 19-50 years
Protein	17% 9.57g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	22.5% 202μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.3% 0.29mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.63mg	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.6% 2.68mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.8% 0.22mg	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	48.6% 194μg	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	35.7% 32mg	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	1.06% 0.16mg	35% 5.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	2% 20mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	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	21% 1.67mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	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	36.3% 254mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	21.7% 738mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	72% 1080mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	16.6% 1.83mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	8.2% 304g	9.73% 360g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack VS Cooked Chopped Frozen Broccoli per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack 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, Vacuum Pack, Regular Pack vs Cooked Chopped Frozen Broccoli:

• 14 ounces of Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack have 2.5 times more Vitamin B3 and 2.5 times more Vitamin B5 than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain 12.8 times more Vitamin A, 1.3 times more Vitamin B1, 2.4 times more Vitamin B6, 5 times more Vitamin C, 33 times more Vitamin E and more Vitamin K than Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack.
• Both Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B2 and Vitamin B9 per 14 ounces.
• 14 ounces of Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack 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, Vacuum Pack, Regular Pack vs Cooked Chopped Frozen Broccoli:

• 14 ounces of Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack have 1.4 times more Copper, 1.8 times more Magnesium, 1.3 times more Phosphorus, 1.3 times more Potassium, 24.7 times more Sodium and 1.6 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain 6.6 times more Calcium, 1.5 times more Iron and 3.3 times more Manganese than Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack.
• Both Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack and Cooked Chopped Frozen Broccoli contain similar levels of Water per 14 ounces.
• 14 ounces of Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack lack sufficient amounts of Calcium
• Both Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack as well as Boiled Chopped Frozen Broccoli lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack have 2.8 times more Energy, 3.6 times more Carbohydrate and 3.8 times more Sugars than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain 6 times more Omega 3, 1.5 times more Fiber and 1.3 times more Protein than Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack.
• 14 ounces of Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack provide inadequate amounts of Omega 3
• 14 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• Both Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in 14 ounces.