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

Macros Ratio

	Protein	Fat	Carbs
Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids	11%	10%	79%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	9.54% 277kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.5g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	6.06% 1.03g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.4% 63g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	26% 19g	8.45% 6.12g	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	1.06% 0.77g	5.2% 3.76g	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	% 1.18g	% 3.4g	g per day for Men 19-50 years
Sucrose	% 16.6g	NA	g per day for Men 19-50 years
Fiber	20.3% 7.7g	36% 13.6g	38g per day for Men 19-50 years
Protein	15.8% 8.85g	22.8% 12.7g	56g per day for Men 19-50 years

Vitamins

	Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	26.2% 236μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47.4% 2.37mg	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	45.4% 0.59mg	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	43% 172μg	76% 304μg	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	13% 11.8mg	284% 256mg	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	0.91% 0.14mg	37% 5.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	307% 368μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	1.8% 18mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	19% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	2.04% 81.6μg	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	20.4% 1.63mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	58% 1.33mg	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	30% 209mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	18% 617mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	59% 885mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	16% 1.77mg	19.8% 2.18mg	11mg per day for Men 19-50 years
Water	10% 375g	11.2% 415g	3700g per day for Men 19-50 years

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

• Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids have 1.9 times more Vitamin B3 and 1.9 times more Vitamin B5 than Frozen Chopped Broccoli, Unprepared.
• While 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 Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids.
• Both Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids have 8.1 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• While 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 Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids.
• Both Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids and Frozen Chopped Broccoli, Unprepared have similar amounts of Magnesium, Phosphorus, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids have 2.3 times more Energy, 7.3 times more Omega 6, 2.9 times more Carbohydrate and 3.1 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 15 times more Omega 3, 4.9 times more Fructose, 1.8 times more Fiber and 1.4 times more Protein than Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids.
• Both Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.