Comparing Nutrients in 300 calories Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids VS Frozen Chopped Broccoli

Weight per 300 calories

• Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids: 448g
• Frozen Chopped Broccoli: 1154g

Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids have 2.6 times more energy per 100g than Frozen Chopped Broccoli. It has low energy density when compared to other foods. Frozen Chopped Broccoli, Unprepared having very low energy density.

Which food has more nutrients per 300 calories - Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids or Frozen Chopped Broccoli?

Macros Ratio

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

Macro Nutrients

	Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.63% 5.46g	3.45% 3.35g	97g per day for Men 19-50 years
Saturated Fat	3.43% 1.1g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	5.04% 0.081g	75.7% 1.2g	1.6g per day for Men 19-50 years
Omega 6	12.7% 2.16g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.4% 64.2g	42.4% 55g	130g per day for Men 19-50 years
Sugars	27.4% 20g	21.5% 15.6g	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	1.1% 0.81g	13.2% 9.58g	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	% 1.25g	% 8.65g	g per day for Men 19-50 years
Sucrose	% 17.5g	NA	g per day for Men 19-50 years
Fiber	23.6% 8.96g	91% 34.6g	38g per day for Men 19-50 years
Protein	18.3% 10.3g	58% 32.4g	56g per day for Men 19-50 years

Vitamins

	Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	1% 8.96μg	66.7% 600μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.6% 0.17mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.7% 0.4mg	85.2% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.5mg	34% 5.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.94mg	64.4% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.7% 0.17mg	115% 1.5mg	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	43.7% 175μg	193% 773μg	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	8.96% 8.06mg	723% 651mg	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	2.7% 0.4mg	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	780% 936μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	1.34% 13.4mg	64.6% 646mg	1000mg per day for Men 19-50 years
Copper	16.4% 0.15mg	48.7% 0.44mg	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	15% 1.2mg	117% 9.35mg	8mg per day for Men 19-50 years
Magnesium	14% 58.2mg	49.5% 208mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	147% 3.4mg	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	29.4% 206mg	82.4% 577mg	700mg per day for Men 19-50 years
Potassium	17.4% 591mg	72% 2446mg	3400mg per day for Men 19-50 years
Selenium	4.9% 2.7μg	58.7% 32.3μg	55μg per day for Men 19-50 years
Sodium	61% 918mg	18.5% 277mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	50.3% 5.54mg	11mg per day for Men 19-50 years
Water	9.85% 365g	28.5% 1055g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids vs Frozen Chopped Broccoli:

• Frozen Chopped Broccoli, Unprepared contains 67 times more Vitamin A, 3.5 times more Vitamin B1, 2.8 times more Vitamin B2, 3.4 times more Vitamin B5, 9.1 times more Vitamin B6, 4.4 times more Vitamin B9, 80.7 times more Vitamin C, 34.9 times more Vitamin E and more Vitamin K than Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids.
• Both Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B3 per 300 kcal.
• Both Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids vs Frozen Chopped Broccoli:

• Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids have 3.3 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 48.1 times more Calcium, 3 times more Copper, 7.7 times more Iron, 3.6 times more Magnesium, 11.3 times more Manganese, 2.8 times more Phosphorus, 4.1 times more Potassium, 12 times more Selenium, 3.9 times more Zinc and 2.9 times more Water than Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids.

Comparison of macro-nutrients per 300 calories:

• Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids have 1.6 times more Fat, 2.2 times more Saturated Fat, 6 times more Omega 6 and 1.3 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 15 times more Omega 3, 11.9 times more Fructose, 3.9 times more Fiber and 3.2 times more Protein than Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids.
• Both Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.