Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids

Macros Ratio

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

Macro Nutrients

	Frozen Chopped Broccoli	Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	4.6% 133kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	2.5% 2.42g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	1.5% 0.49g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	5.64% 0.96g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	22% 28.5g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	12% 8.8g	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	2.27% 1.65g	0.49% 0.36g	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	% 1.5g	% 0.56g	g per day for Men 19-50 years
Sucrose	NA	% 7.74g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	8.1% 4.54g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	6.45% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	13.6% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	12.5% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	8.3% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	5.65% 0.073mg	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	33.2% 133μg	19.3% 77.4μg	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	124% 112mg	3.97% 3.57mg	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	16% 2.42mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids	Recommended Dietary Allowance
Calcium	11% 111mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	7.28% 0.065mg	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	20% 1.6mg	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	5.8% 0.13mg	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	14% 99mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	7.7% 262mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	27% 407mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.37% 162g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Chopped Broccoli versus 7 oz of Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids:

• 7 ounces of Frozen Chopped Broccoli have 26 times more Vitamin A, 1.4 times more Vitamin B1, 1.3 times more Vitamin B5, 3.5 times more Vitamin B6, 1.7 times more Vitamin B9, 31.3 times more Vitamin C, 13.6 times more Vitamin E and more Vitamin K than Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids.
• While 7 oz of Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids contain 2.1 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids:

• 7 ounces of Frozen Chopped Broccoli have 18.7 times more Calcium, 3 times more Iron, 1.4 times more Magnesium, 4.4 times more Manganese, 1.6 times more Potassium, 4.7 times more Selenium and 1.5 times more Zinc than Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids.
• While 7 oz of Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids contain 8.5 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids contain similar levels of Copper, Phosphorus and Water per seven ounces.
• 7 ounces of Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 5.8 times more Omega 3, 1.5 times more Fiber and 1.2 times more Protein than Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids.
• While 7 oz of Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids contain 2.6 times more Energy, 15.6 times more Omega 6, 3 times more Carbohydrate and 3.3 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6
• 7 ounces of Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids provide inadequate amounts of Omega 3