Comparing Nutrients in 1 kilogram Canned Yellow Sweet Corn with Liquids VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Canned Yellow Sweet Corn with Liquids	11%	10%	79%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Canned Yellow Sweet Corn with Liquids	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	21% 610kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	7.94% 7.7g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.27g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	107% 139g	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	57.2% 41.5g	18.6% 13.5g	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	11.4% 8.3g	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	% 2.6g	% 7.5g	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	50% 28g	56g per day for Men 19-50 years

Vitamins

	Canned Yellow Sweet Corn with Liquids	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.3% 8.84mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	104% 5.2mg	56% 2.8mg	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	168% 670μg	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	627% 564mg	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	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Yellow Sweet Corn with Liquids	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	4% 40mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	31% 0.28mg	42.2% 0.38mg	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	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	35.7% 0.82mg	128% 2.94mg	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	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	40% 1360mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	35.5% 3.9mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	22.3% 826g	24.7% 915g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Yellow Sweet Corn with Liquids VS Frozen Chopped Broccoli per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Yellow Sweet Corn with Liquids versus 1 kg of Frozen Chopped Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Yellow Sweet Corn with Liquids vs Frozen Chopped Broccoli:

• 1 kilogram of Canned Yellow Sweet Corn with Liquids has 1.9 times more Vitamin B3 and 1.9 times more Vitamin B5 than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 26 times more Vitamin A, 3.5 times more Vitamin B1, 6.4 times more Vitamin B2, 3.5 times more Vitamin B6, 1.8 times more Vitamin B9, 21.7 times more Vitamin C, 40.7 times more Vitamin E and more Vitamin K than Canned Yellow Sweet Corn Solids and Liquids.
• 1 kilogram of Canned Yellow Sweet Corn with Liquids have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin E and Vitamin K
• Both Canned Yellow Sweet Corn Solids and Liquids as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Yellow Sweet Corn with Liquids vs Frozen Chopped Broccoli:

• 1 kg of Frozen Chopped Broccoli, Unprepared contains 14 times more Calcium, 1.4 times more Copper, 2.3 times more Iron, 3.6 times more Manganese, 1.6 times more Potassium and 5.6 times more Selenium than Canned Yellow Sweet Corn Solids and Liquids.
• Both Canned Yellow Sweet Corn with Liquids and Frozen Chopped Broccoli contain similar levels of Magnesium, Phosphorus, Zinc and Water per one kilogram.
• 1 kilogram of Canned Yellow Sweet Corn with Liquids lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Yellow Sweet Corn with Liquids has 2.3 times more Energy, 2.9 times more Carbohydrate and 3.1 times more Sugars than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 15 times more Omega 3, 1.8 times more Fiber and 1.4 times more Protein than Canned Yellow Sweet Corn Solids and Liquids.
• 1 kilogram of Canned Yellow Sweet Corn with Liquids provide inadequate amounts of Omega 3
• 1 kilogram of Frozen Chopped Broccoli provide inadequate amounts of Energy
• Both Canned Yellow Sweet Corn Solids and Liquids as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Omega 6 in one kilogram.