Comparing Nutrients in 300 calories Canned Corn, Sweet, Yellow, Cream Style, Regular Pack VS Cooked Chopped Frozen Broccoli

Weight per 300 calories

• Canned Corn, Sweet, Yellow, Cream Style, Regular Pack: 417g
• Cooked Chopped Frozen Broccoli: 1071g

Canned Corn, Sweet, Yellow, Cream Style, Regular Pack has 2.6 times more energy per 100g than Cooked Chopped Frozen Broccoli. It has average 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, Cream Style, Regular Pack or Cooked Chopped Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Canned Corn, Sweet, Yellow, Cream Style, Regular Pack	8%	5%	87%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Canned Corn, Sweet, Yellow, Cream Style, Regular Pack	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.75g	1.33% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.85% 0.27g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	1.56% 0.025g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	4.73% 0.8g	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	58% 75.5g	44% 57.3g	130g per day for Men 19-50 years
Sugars	18.6% 13.5g	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	1.32% 0.96g	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	% 0.96g	NA	g per day for Men 19-50 years
Sucrose	% 11g	NA	g per day for Men 19-50 years
Fiber	13% 5g	84.6% 32g	38g per day for Men 19-50 years
Protein	13% 7.25g	59.3% 33.2g	56g per day for Men 19-50 years

Vitamins

	Canned Corn, Sweet, Yellow, Cream Style, Regular Pack	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	1.85% 16.7μg	60.7% 546μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.7% 0.1mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	66.8% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	58.7% 2.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	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	47% 188μg	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	21.3% 19mg	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	1.94% 0.29mg	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, Cream Style, Regular Pack	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	1.25% 12.5mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	40.5% 0.36mg	0.9mg per day for Men 19-50 years
Fluoride	2.9% 117μg	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	19.8% 1.6mg	81.7% 6.54mg	8mg per day for Men 19-50 years
Magnesium	17% 71mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	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	30.4% 213mg	75% 525mg	700mg per day for Men 19-50 years
Potassium	16.4% 558mg	44.7% 1521mg	3400mg per day for Men 19-50 years
Selenium	3.03% 1.67μg	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	72.5% 1088mg	7.86% 118mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	8.87% 328g	26.3% 972g	3700g per day for Men 19-50 years

Canned Corn, Sweet, Yellow, Cream Style, Regular Pack VS Cooked Chopped Frozen Broccoli Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Corn, Sweet, Yellow, Cream Style, Regular Pack or Cooked Chopped Frozen Broccoli?

Lets compare vitamin content per 300 calories of Canned Corn, Sweet, Yellow, Cream Style, Regular Pack vs Cooked Chopped Frozen Broccoli:

• 300 kcal of Boiled Chopped Frozen Broccoli contain 32.8 times more Vitamin A, 5.7 times more Vitamin B1, 3.9 times more Vitamin B2, 3.9 times more Vitamin B5, 5.3 times more Vitamin B6, 3.2 times more Vitamin B9, 22.4 times more Vitamin C, 48.5 times more Vitamin E and more Vitamin K than Canned Corn, Sweet, Yellow, Cream Style, Regular Pack.
• Both Canned Corn, Sweet, Yellow, Cream Style, Regular Pack and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of Canned Corn, Sweet, Yellow, Cream Style, Regular Pack have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Canned Corn, Sweet, Yellow, Cream Style, Regular Pack 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, Cream Style, Regular Pack vs Cooked Chopped Frozen Broccoli:

• 300 calories of Canned Corn, Sweet, Yellow, Cream Style, Regular Pack have 9.2 times more Sodium than Cooked Chopped Frozen Broccoli.
• While 300 kcal of Boiled Chopped Frozen Broccoli contain 28.3 times more Calcium, 1.7 times more Copper, 4.1 times more Iron, 2 times more Magnesium, 8.4 times more Manganese, 2.5 times more Phosphorus, 2.7 times more Potassium, 4.5 times more Selenium, 1.4 times more Zinc and 3 times more Water than Canned Corn, Sweet, Yellow, Cream Style, Regular Pack.
• 300 calories of Canned Corn, Sweet, Yellow, Cream Style, Regular Pack lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Corn, Sweet, Yellow, Cream Style, Regular Pack have 1.3 times more Carbohydrate than Cooked Chopped Frozen Broccoli.
• While 300 kcal of Boiled Chopped Frozen Broccoli contain 18 times more Omega 3, 6.4 times more Fiber and 4.6 times more Protein than Canned Corn, Sweet, Yellow, Cream Style, Regular Pack.
• Both Canned Corn, Sweet, Yellow, Cream Style, Regular Pack and Cooked Chopped Frozen Broccoli offer comparable quantities of Energy and Sugars per 300 calories.
• 300 calories of Canned Corn, Sweet, Yellow, Cream Style, Regular Pack provide inadequate amounts of Omega 3
• Both Canned Corn, Sweet, Yellow, Cream Style, Regular Pack as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in 300 calories.