Comparing Nutrients in 1 pound Cornsalad VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cornsalad	31%	14%	55%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Cornsalad	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	3.3% 95kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	1.87% 1.8g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	NA	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	NA	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	NA	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.6% 16.3g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	NA	9.2% 6.67g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	36% 13.6g	38g per day for Men 19-50 years
Protein	16% 9.07g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Cornsalad	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	179% 1610μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.4% 0.39mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.8% 1.9mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.8% 0.19mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.24mg	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	16% 63.5μg	63.5% 254μg	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	193% 173mg	202% 182mg	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	NA	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cornsalad	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	17.2% 172mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	67.5% 0.61mg	17% 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	124% 9.9mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	70.8% 1.63mg	44% 1mg	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	34.3% 240mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	61.2% 2082mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	24.3% 2.68mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	11.4% 421g	11% 411g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cornsalad vs Cooked Chopped Frozen Broccoli:

• Raw Cornsalad has 7 times more Vitamin A, 1.3 times more Vitamin B1 and 2.1 times more Vitamin B6 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 6.5 times more Vitamin B5 and 4 times more Vitamin B9 than Raw Cornsalad.
• Both Raw Cornsalad and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B2, Vitamin B3 and Vitamin C per 1 lb.
• Both Raw Cornsalad as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cornsalad vs Cooked Chopped Frozen Broccoli:

• Raw Cornsalad has 3.9 times more Copper, 3.6 times more Iron, 1.6 times more Manganese, 3.2 times more Potassium, 1.3 times more Selenium and 2.1 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Raw Cornsalad and Boiled Chopped Frozen Broccoli have similar amounts of Calcium, Magnesium, Phosphorus and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled Chopped Frozen Broccoli contains 1.5 times more Carbohydrate and 1.6 times more Protein than Raw Cornsalad.
• Both Raw Cornsalad as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Energy, Fat, Cholesterol, Glucose and Sucrose in 1 lb.