Comparing Nutrients in 1 kilogram 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	9.66% 280kcal	25% 720kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	4.33% 4.2g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	2.03% 0.65g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	11.4% 1.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.5g	139% 181g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	44.6% 32.3g	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	3.17% 2.3g	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	% 2.3g	g per day for Men 19-50 years
Sucrose	NA	% 26.6g	g per day for Men 19-50 years
Fiber	79% 30g	31.6% 12g	38g per day for Men 19-50 years
Protein	55.4% 31g	31% 17.4g	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	56.7% 510μg	4.44% 40μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	40.8% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	60% 9.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	48.5% 0.63mg	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	140% 560μg	113% 450μg	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	446% 401mg	51% 46mg	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	88% 13mg	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	734% 881μg	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	33% 330mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	57.8% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	NA	7% 280μg	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	76.3% 6.1mg	47.5% 3.8mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	40.5% 170mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	29.6% 0.68mg	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	70% 490mg	73% 510mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	39.4% 1340mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	174% 2610mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	24.5% 907g	21.3% 787g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Canned Corn, Sweet, Yellow, Cream Style, Regular Pack per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Chopped Frozen Broccoli versus 1 kg of Canned Corn, Sweet, Yellow, Cream Style, Regular Pack to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Chopped Frozen Broccoli vs Canned Corn, Sweet, Yellow, Cream Style, Regular Pack:

• 1 kilogram of Cooked 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 1 kg of Canned Corn, Sweet, Yellow, Cream Style, Regular Pack contains 2.1 times more Vitamin B3 than Boiled Chopped Frozen Broccoli.
• 1 kilogram of Canned Corn, Sweet, Yellow, Cream Style, Regular Pack have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 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 one kilogram.

Comparing minerals per 1 kilogram for Cooked Chopped Frozen Broccoli vs Canned Corn, Sweet, Yellow, Cream Style, Regular Pack:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 11 times more Calcium, 1.6 times more Iron and 3.3 times more Manganese than Canned Corn, Sweet, Yellow, Cream Style, Regular Pack.
• While 1 kg of 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 Cooked Chopped Frozen Broccoli and Canned Corn, Sweet, Yellow, Cream Style, Regular Pack contain similar levels of Phosphorus, Potassium and Water per one kilogram.
• 1 kilogram of Canned Corn, Sweet, Yellow, Cream Style, Regular Pack lack sufficient amounts of Calcium
• Both Boiled Chopped Frozen Broccoli as well as Canned Corn, Sweet, Yellow, Cream Style, Regular Pack lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked 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 1 kg of Canned Corn, Sweet, Yellow, Cream Style, Regular Pack contains 2.6 times more Energy, 3.4 times more Carbohydrate and 2.2 times more Sugars than Boiled Chopped Frozen Broccoli.
• 1 kilogram of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• 1 kilogram of Canned Corn, Sweet, Yellow, Cream Style, Regular Pack provide inadequate amounts of Omega 3
• Both Boiled Chopped Frozen Broccoli as well as Canned Corn, Sweet, Yellow, Cream Style, Regular Pack provide inadequate amounts of Omega 6 in one kilogram.