Comparing Nutrients in 5 ounces Cooked Chopped Frozen Broccoli VS Canned Corn, Sweet, Yellow, Cream Style, Regular Pack

Macros Ratio

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

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Canned Corn, Sweet, Yellow, Cream Style, Regular Pack	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	3.5% 102kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	0.29% 0.092g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	0.53% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.83% 7.6g	19.8% 25.7g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	6.3% 4.58g	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	0.45% 0.33g	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	% 0.33g	g per day for Men 19-50 years
Sucrose	NA	% 3.77g	g per day for Men 19-50 years
Fiber	11% 4.25g	4.48% 1.7g	38g per day for Men 19-50 years
Protein	7.85% 4.4g	4.4% 2.47g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Canned Corn, Sweet, Yellow, Cream Style, Regular Pack	Recommended Dietary Allowance
Vitamin A	8.03% 72.3μg	0.63% 5.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	2.95% 0.035mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	5.78% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	8.5% 1.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	5.1% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	6.87% 0.089mg	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	20% 79.4μg	16% 63.8μg	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	63% 57mg	7.24% 6.52mg	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	12.5% 1.87mg	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Canned Corn, Sweet, Yellow, Cream Style, Regular Pack	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	5.35% 0.048mg	8.2% 0.074mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.99% 39.7μg	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	11% 0.86mg	6.73% 0.54mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	5.74% 24mg	420mg per day for Men 19-50 years
Manganese	13.7% 0.32mg	4.2% 0.096mg	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	9.92% 69.5mg	10.3% 72.3mg	700mg per day for Men 19-50 years
Potassium	5.92% 201mg	5.6% 190mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	24.7% 370mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	6.83% 0.75mg	11mg per day for Men 19-50 years
Water	3.48% 129g	3% 112g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Canned Corn, Sweet, Yellow, Cream Style, Regular Pack per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Chopped Frozen Broccoli versus 5 oz of Canned Corn, Sweet, Yellow, Cream Style, Regular Pack to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Chopped Frozen Broccoli vs Canned Corn, Sweet, Yellow, Cream Style, Regular Pack:

• 5 ounces of Cooked Chopped Frozen Broccoli have 12.8 times more Vitamin A, 2.2 times more Vitamin B1, 1.5 times more Vitamin B2, 1.5 times more Vitamin B5, 2.1 times more Vitamin B6, 1.2 times more Vitamin B9, 8.7 times more Vitamin C, 18.9 times more Vitamin E and more Vitamin K than Canned Corn, Sweet, Yellow, Cream Style, Regular Pack.
• While 5 oz of Canned Corn, Sweet, Yellow, Cream Style, Regular Pack contain 2.1 times more Vitamin B3 than Boiled Chopped Frozen Broccoli.
• 5 ounces of Canned Corn, Sweet, Yellow, Cream Style, Regular Pack have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Canned Corn, Sweet, Yellow, Cream Style, Regular Pack have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Chopped Frozen Broccoli vs Canned Corn, Sweet, Yellow, Cream Style, Regular Pack:

• 5 ounces of Cooked Chopped Frozen Broccoli have 11 times more Calcium, 1.6 times more Iron and 3.3 times more Manganese than Canned Corn, Sweet, Yellow, Cream Style, Regular Pack.
• While 5 oz of Canned Corn, Sweet, Yellow, Cream Style, Regular Pack contain 1.5 times more Copper, 1.3 times more Magnesium, 23.7 times more Sodium and 1.9 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Canned Corn, Sweet, Yellow, Cream Style, Regular Pack contain similar levels of Phosphorus, Potassium and Water per five ounces.
• 5 ounces of Canned Corn, Sweet, Yellow, Cream Style, Regular Pack lack sufficient amounts of Calcium
• Both Boiled Chopped Frozen Broccoli as well as Canned Corn, Sweet, Yellow, Cream Style, Regular Pack lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Chopped Frozen Broccoli have 7 times more Omega 3, 2.5 times more Fiber and 1.8 times more Protein than Canned Corn, Sweet, Yellow, Cream Style, Regular Pack.
• While 5 oz of Canned Corn, Sweet, Yellow, Cream Style, Regular Pack contain 2.6 times more Energy, 3.4 times more Carbohydrate and 2.2 times more Sugars than Boiled Chopped Frozen Broccoli.
• 5 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• 5 ounces of Canned Corn, Sweet, Yellow, Cream Style, Regular Pack provide inadequate amounts of Omega 3
• Both Boiled Chopped Frozen Broccoli as well as Canned Corn, Sweet, Yellow, Cream Style, Regular Pack provide inadequate amounts of Omega 6 in five ounces.