Comparing Nutrients in 5 ounces Boiled Spears Frozen Broccoli VS 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	1.37% 39.7kcal	3% 86.5kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.84% 7.6g	15% 19.6g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	8.1% 5.9g	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	0.33% 0.24g	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	% 0.37g	g per day for Men 19-50 years
Sucrose	NA	% 5.17g	g per day for Men 19-50 years
Fiber	11% 4.25g	6.34% 2.4g	38g per day for Men 19-50 years
Protein	7.85% 4.4g	4.94% 2.76g	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	8.03% 72.3μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	1.77% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	1.64% 0.021mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	7.83% 1.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	14.8% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	4.03% 0.052mg	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	10.6% 42.5μg	13.5% 54μg	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	4.1% 3.7mg	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	0.28% 0.043mg	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

	Boiled Spears Frozen Broccoli	Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids	Recommended Dietary Allowance
Calcium	7.23% 72.3mg	0.57% 5.67mg	1000mg per day for Men 19-50 years
Copper	6.77% 0.061mg	4.4% 0.04mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.64% 25.5μg	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	6.38% 0.51mg	8mg per day for Men 19-50 years
Magnesium	6.75% 28.3mg	5.06% 21.3mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	5.05% 0.12mg	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	11% 78mg	9.3% 65.2mg	700mg per day for Men 19-50 years
Potassium	7.5% 255mg	5.67% 193mg	3400mg per day for Men 19-50 years
Selenium	4.9% 2.7μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	18.4% 276mg	1500mg per day for Men 19-50 years
Zinc	3.87% 0.43mg	5.03% 0.55mg	11mg per day for Men 19-50 years
Water	3.48% 129g	3.16% 117g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Spears Frozen Broccoli versus 5 oz of Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Spears Frozen Broccoli vs Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids:

• 5 ounces of Boiled Spears Frozen Broccoli have 25.5 times more Vitamin A, 3.7 times more Vitamin B1, 5.4 times more Vitamin B2, 3.5 times more Vitamin B6, 15.4 times more Vitamin C, 44 times more Vitamin E and more Vitamin K than Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids.
• While 5 oz of Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids contain 1.9 times more Vitamin B3, 1.9 times more Vitamin B5 and 1.3 times more Vitamin B9 than Boiled and Drained Spears Frozen Broccoli.
• 5 ounces of Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids have insufficient amounts of Vitamin A, Vitamin B1, 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 five ounces.

Comparing minerals per 5 ounces for Boiled Spears Frozen Broccoli vs Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids:

• 5 ounces of Boiled Spears Frozen Broccoli have 12.8 times more Calcium, 1.5 times more Copper, 1.7 times more Iron, 1.3 times more Magnesium, 4 times more Manganese, 1.3 times more Potassium and 3.8 times more Selenium than Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids.
• While 5 oz of Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids contain 8.1 times more Sodium and 1.3 times more Zinc than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids contain similar levels of Phosphorus and Water per five ounces.
• 5 ounces of Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Spears Frozen Broccoli have 6 times more Omega 3, 1.8 times more Fiber and 1.6 times more Protein than Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids.
• While 5 oz of Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids contain 2.2 times more Energy, 2.6 times more Carbohydrate and 2.8 times more Sugars than Boiled and Drained Spears Frozen Broccoli.
• 5 ounces of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy
• 5 ounces of Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids provide inadequate amounts of Omega 3
• Both Boiled and Drained Spears Frozen Broccoli as well as Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids provide inadequate amounts of Omega 6 in five ounces.