Comparing Nutrients in 1 pound Frozen Chopped Broccoli VS Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids	12%	14%	74%

Macro Nutrients

	Frozen Chopped Broccoli	Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids	Recommended Dietary Allowance
Energy	4.07% 118kcal	10.5% 304kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	5.7% 5.53g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	3.47% 1.1g	32g per day for Men 19-50 years
Omega 3	29.8% 0.48g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	13% 2.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.7% 21.7g	50% 65g	130g per day for Men 19-50 years
Sugars	8.45% 6.12g	27.8% 20g	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	5.2% 3.76g	1.13% 0.82g	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	% 3.4g	% 1.27g	g per day for Men 19-50 years
Sucrose	NA	% 17.7g	g per day for Men 19-50 years
Fiber	36% 13.6g	24% 9.07g	38g per day for Men 19-50 years
Protein	22.8% 12.7g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids	Recommended Dietary Allowance
Vitamin A	26.2% 236μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	14.7% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.5% 0.44mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	28.5% 4.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.3% 1.27mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	13% 0.17mg	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	76% 304μg	44.2% 177μg	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	284% 256mg	9.07% 8.16mg	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	37% 5.53mg	2.72% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	307% 368μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids	Recommended Dietary Allowance
Calcium	25.4% 254mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	16.6% 0.15mg	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	46% 3.67mg	15.3% 1.22mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	13.2% 0.3mg	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	32.4% 227mg	30% 209mg	700mg per day for Men 19-50 years
Potassium	28.3% 962mg	17.6% 599mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	7.26% 109mg	62% 930mg	1500mg per day for Men 19-50 years
Zinc	19.8% 2.18mg	13% 1.45mg	11mg per day for Men 19-50 years
Water	11.2% 415g	10% 369g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids per 1 lb

Compare the macro and micronutrient content in 1 lb of Frozen Chopped Broccoli versus 1 lb of Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Frozen Chopped Broccoli vs Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids:

• 1 pound of Frozen Chopped Broccoli has 26 times more Vitamin A, 1.4 times more Vitamin B1, 1.3 times more Vitamin B5, 3.5 times more Vitamin B6, 1.7 times more Vitamin B9, 31.3 times more Vitamin C, 13.6 times more Vitamin E and more Vitamin K than Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids.
• While 1 lb of Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids contains 2.1 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Frozen Chopped Broccoli vs Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids:

• 1 pound of Frozen Chopped Broccoli has 18.7 times more Calcium, 3 times more Iron, 1.4 times more Magnesium, 4.4 times more Manganese, 1.6 times more Potassium, 4.7 times more Selenium and 1.5 times more Zinc than Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids.
• While 1 lb of Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids contains 8.5 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids contain similar levels of Copper, Phosphorus and Water per one pound.
• 1 pound of Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Chopped Broccoli has 5.8 times more Omega 3, 1.5 times more Fiber and 1.2 times more Protein than Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids.
• While 1 lb of Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids contains 2.6 times more Energy, 15.6 times more Omega 6, 3 times more Carbohydrate and 3.3 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• 1 pound of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6
• 1 pound of Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids provide inadequate amounts of Omega 3