Comparing Nutrients in 1 kilogram Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids	11%	10%	79%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	21% 610kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	7.94% 7.7g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.27g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	107% 139g	41% 53.5g	130g per day for Men 19-50 years
Sugars	57.2% 41.5g	20.3% 14.7g	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	2.34% 1.7g	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	% 2.6g	NA	g per day for Men 19-50 years
Sucrose	% 36.5g	NA	g per day for Men 19-50 years
Fiber	44.7% 17g	79% 30g	38g per day for Men 19-50 years
Protein	35% 19.5g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.3% 8.84mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	104% 5.2mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	100% 1.3mg	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	95% 380μg	140% 560μg	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	29% 26mg	446% 401mg	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	2% 0.3mg	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	4% 40mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	31% 0.28mg	37.8% 0.34mg	0.9mg per day for Men 19-50 years
Fluoride	4.5% 180μg	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	45% 3.6mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	35.7% 0.82mg	97% 2.23mg	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	65.7% 460mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	40% 1360mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	130% 1950mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	35.5% 3.9mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	22.3% 826g	24.5% 907g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids VS Cooked Chopped Frozen Broccoli per 1 kg

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

Lets compare vitamin content per 1 kilogram of Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids vs Cooked Chopped Frozen Broccoli:

• 1 kilogram of Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids has 1.9 times more Vitamin B3 and 1.9 times more Vitamin B5 than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 25.5 times more Vitamin A, 3.7 times more Vitamin B1, 5.4 times more Vitamin B2, 3.5 times more Vitamin B6, 1.5 times more Vitamin B9, 15.4 times more Vitamin C, 44 times more Vitamin E and more Vitamin K than Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids.
• 1 kilogram of Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin E and Vitamin K
• Both Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids vs Cooked Chopped Frozen Broccoli:

• 1 kilogram of Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids has 17.7 times more Sodium and 1.4 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 8.3 times more Calcium, 1.7 times more Iron and 2.7 times more Manganese than Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids.
• Both Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids and Cooked Chopped Frozen Broccoli contain similar levels of Copper, Magnesium, Phosphorus, Potassium and Water per one kilogram.
• 1 kilogram of Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids lack sufficient amounts of Calcium
• Both Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids as well as Boiled Chopped Frozen Broccoli lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids has 2.2 times more Energy, 2.6 times more Carbohydrate and 2.8 times more Sugars than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 6 times more Omega 3, 1.8 times more Fiber and 1.6 times more Protein than Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids.
• 1 kilogram of Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids provide inadequate amounts of Omega 3
• 1 kilogram of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• Both Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in one kilogram.