Comparing Nutrients in 300 calories Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids VS Cooked Chopped Frozen Broccoli

Weight per 300 calories

• Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids: 492g
• Cooked Chopped Frozen Broccoli: 1071g

Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids have 2.2 times more energy per 100g than Cooked Chopped Frozen Broccoli. It has low energy density when compared to other foods. Boiled Chopped Frozen Broccoli having very low energy density.

Discover which food has more nutrients per 300 calories - Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.8g	1.33% 1.3g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	2.15% 0.034g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	6.57% 1.1g	0.82% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.4% 68g	44% 57.3g	130g per day for Men 19-50 years
Sugars	28% 20.4g	21.7% 15.8g	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	1.15% 0.84g	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	% 1.28g	NA	g per day for Men 19-50 years
Sucrose	% 18g	NA	g per day for Men 19-50 years
Fiber	22% 8.36g	84.6% 32g	38g per day for Men 19-50 years
Protein	17% 9.6g	59.3% 33.2g	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	1.1% 9.84μg	60.7% 546μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.15% 0.074mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.67% 0.074mg	66.8% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.35mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51.3% 2.57mg	58.7% 2.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	107% 1.4mg	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	46.7% 187μg	150% 600μg	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	14.2% 12.8mg	477% 430mg	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	0.98% 0.15mg	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	787% 944μg	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	1.97% 19.7mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	15.3% 0.14mg	40.5% 0.36mg	0.9mg per day for Men 19-50 years
Fluoride	2.2% 88.5μg	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	22% 1.77mg	81.7% 6.54mg	8mg per day for Men 19-50 years
Magnesium	17.6% 73.8mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	17.5% 0.4mg	104% 2.4mg	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	32.3% 226mg	75% 525mg	700mg per day for Men 19-50 years
Potassium	19.7% 669mg	44.7% 1521mg	3400mg per day for Men 19-50 years
Selenium	4.47% 2.46μg	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	64% 959mg	7.86% 118mg	1500mg per day for Men 19-50 years
Zinc	17.4% 1.9mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	11% 406g	26.3% 972g	3700g per day for Men 19-50 years

Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids VS Cooked Chopped Frozen Broccoli Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids or Cooked Chopped Frozen Broccoli?

Lets compare vitamin content per 300 calories of Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids vs Cooked Chopped Frozen Broccoli:

• 300 kcal of Boiled Chopped Frozen Broccoli contain 55.6 times more Vitamin A, 8 times more Vitamin B1, 11.8 times more Vitamin B2, 7.7 times more Vitamin B6, 3.2 times more Vitamin B9, 33.6 times more Vitamin C, 95.9 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 and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B3 and Vitamin B5 per 300 calories.
• 300 calories of Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids have insufficient amounts of Vitamin A, 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 300 calories.

Comparing minerals per 300 calories for Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids vs Cooked Chopped Frozen Broccoli:

• 300 calories of Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids have 8.1 times more Sodium than Cooked Chopped Frozen Broccoli.
• While 300 kcal of Boiled Chopped Frozen Broccoli contain 18 times more Calcium, 2.6 times more Copper, 3.7 times more Iron, 1.9 times more Magnesium, 5.9 times more Manganese, 2.3 times more Phosphorus, 2.3 times more Potassium, 3.1 times more Selenium, 1.6 times more Zinc and 2.4 times more Water than Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids.
• 300 calories of Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids have 8 times more Omega 6 and 1.3 times more Sugars than Cooked Chopped Frozen Broccoli.
• While 300 kcal of Boiled Chopped Frozen Broccoli contain 13.1 times more Omega 3, 3.8 times more Fiber and 3.5 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 and Cooked Chopped Frozen Broccoli offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids provide inadequate amounts of Omega 3
• 300 calories of Cooked Chopped Frozen Broccoli provide inadequate amounts of Omega 6