Comparing Nutrients in 500 calories Boiled Spears Frozen Broccoli VS Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids

Weight per 500 calories

• Boiled Spears Frozen Broccoli: 1786g
• Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids: 820g

Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids have 2.2 times more energy per unit of mass than Boiled and Drained Spears Frozen Broccoli, which is low in comparison to other foods. Boiled Spears Frozen Broccoli having very low energy density.

Discover which food has more nutrients per 500 calories - Boiled Spears Frozen Broccoli or Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids?

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids	11%	10%	79%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.96g	6.5% 6.3g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	1.97% 0.63g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	3.6% 0.057g	1.6g per day for Men 19-50 years
Omega 6	1.37% 0.23g	11% 1.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.6% 96g	87.4% 114g	130g per day for Men 19-50 years
Sugars	36.2% 26.3g	47% 34g	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	1.92% 1.4g	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	% 2.13g	g per day for Men 19-50 years
Sucrose	NA	% 30g	g per day for Men 19-50 years
Fiber	141% 53.6g	36.7% 14g	38g per day for Men 19-50 years
Protein	99% 55.4g	28.5% 16g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids	Recommended Dietary Allowance
Vitamin A	101% 911μg	1.82% 16.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82% 0.98mg	10.2% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	111% 1.45mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	45.3% 7.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.9mg	85.6% 4.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.32mg	23.3% 0.3mg	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	134% 536μg	78% 311μg	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	796% 716mg	23.7% 21.3mg	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	157% 23.6mg	1.64% 0.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1311% 1573μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids	Recommended Dietary Allowance
Calcium	91% 911mg	3.28% 32.8mg	1000mg per day for Men 19-50 years
Copper	85.3% 0.77mg	25.5% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.7% 148μg	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	136% 11mg	37% 2.95mg	8mg per day for Men 19-50 years
Magnesium	85% 357mg	29.3% 123mg	420mg per day for Men 19-50 years
Manganese	252% 5.8mg	29.2% 0.67mg	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	140% 982mg	54% 377mg	700mg per day for Men 19-50 years
Potassium	95% 3214mg	32.8% 1115mg	3400mg per day for Men 19-50 years
Selenium	61.7% 34μg	7.45% 4.1μg	55μg per day for Men 19-50 years
Sodium	28.6% 429mg	107% 1598mg	1500mg per day for Men 19-50 years
Zinc	48.7% 5.36mg	29% 3.2mg	11mg per day for Men 19-50 years
Water	43.8% 1620g	18.3% 677g	3700g per day for Men 19-50 years

Boiled Spears Frozen Broccoli VS Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Spears Frozen Broccoli or Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids?

Lets compare vitamin content per 500 calories of Boiled Spears Frozen Broccoli vs Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids:

• 500 calories of Boiled Spears Frozen Broccoli have 55.6 times more Vitamin A, 8 times more Vitamin B1, 11.8 times more Vitamin B2, 7.7 times more Vitamin B6, 1.7 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 Boiled Spears Frozen Broccoli and Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids provide similar amounts of Vitamin B3 and Vitamin B5 per 500 calories.
• 500 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 Boiled and Drained Spears Frozen Broccoli as well as Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Spears Frozen Broccoli vs Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids:

• 500 calories of Boiled Spears Frozen Broccoli have 27.8 times more Calcium, 3.3 times more Copper, 3.7 times more Iron, 2.9 times more Magnesium, 8.6 times more Manganese, 2.6 times more Phosphorus, 2.9 times more Potassium, 8.3 times more Selenium, 1.7 times more Zinc and 2.4 times more Water than Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids.
• While 500 kcal of Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids contain 3.7 times more Sodium than Boiled and Drained Spears Frozen Broccoli.
• 500 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 500 calories:

• 500 calories of Boiled Spears Frozen Broccoli have 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.
• While 500 kcal of Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids contain 8 times more Omega 6 and 1.3 times more Sugars than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Boiled Spears Frozen Broccoli provide inadequate amounts of Omega 6
• 500 calories of Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids provide inadequate amounts of Omega 3