Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Canned Corn With Red And Green Peppers with Liquids

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Canned Corn With Red And Green Peppers with Liquids	11%	6%	83%

Macro Nutrients

	Frozen Chopped Broccoli	Canned Corn With Red And Green Peppers with Liquids	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	5.13% 149kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	2.95% 0.5g	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	27.7% 36g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	NA	38g per day for Men 19-50 years
Protein	9.96% 5.58g	8.26% 4.62g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Canned Corn With Red And Green Peppers with Liquids	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	3.64% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	17.7% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	15% 0.19mg	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	17% 67.5μg	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	19.4% 17.5mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Canned Corn With Red And Green Peppers with Liquids	Recommended Dietary Allowance
Calcium	11% 111mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	13.2% 0.12mg	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	19.6% 1.57mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	3.7% 0.085mg	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	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	8.93% 304mg	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	46% 689mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	6.68% 0.73mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.16% 154g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Canned Corn With Red And Green Peppers with Liquids per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Chopped Broccoli versus 7 oz of Canned Corn With Red And Green Peppers with Liquids 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 With Red And Green Peppers with Liquids:

• 7 ounces of Frozen Chopped Broccoli have 4.3 times more Vitamin A, 2.4 times more Vitamin B1, 1.3 times more Vitamin B6, 2 times more Vitamin B9 and 6.4 times more Vitamin C than Canned Corn With Red And Green Peppers with Liquids.
• While 7 oz of Canned Corn With Red And Green Peppers Solids and Liquids contain 2 times more Vitamin B3 and 1.6 times more Vitamin B5 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Canned Corn With Red And Green Peppers with Liquids provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Canned Corn With Red And Green Peppers with Liquids have insufficient amounts of Vitamin A and Vitamin B1
• Both Frozen Chopped Broccoli, Unprepared as well as Canned Corn With Red And Green Peppers Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Canned Corn With Red And Green Peppers with Liquids:

• 7 ounces of Frozen Chopped Broccoli have 11.2 times more Calcium, 6.8 times more Manganese, 1.4 times more Potassium, 4.7 times more Selenium and 1.3 times more Zinc than Canned Corn With Red And Green Peppers with Liquids.
• While 7 oz of Canned Corn With Red And Green Peppers Solids and Liquids contain 1.6 times more Copper, 1.4 times more Magnesium and 14.5 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Canned Corn With Red And Green Peppers with Liquids contain similar levels of Iron, Phosphorus and Water per seven ounces.
• 7 ounces of Canned Corn With Red And Green Peppers with Liquids lack sufficient amounts of Calcium, Manganese and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 13.1 times more Omega 3 and 1.2 times more Protein than Canned Corn With Red And Green Peppers with Liquids.
• While 7 oz of Canned Corn With Red And Green Peppers Solids and Liquids contain 2.9 times more Energy and 3.8 times more Carbohydrate than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy
• 7 ounces of Canned Corn With Red And Green Peppers with Liquids provide inadequate amounts of Omega 3
• Both Frozen Chopped Broccoli, Unprepared as well as Canned Corn With Red And Green Peppers Solids and Liquids provide inadequate amounts of Omega 6 in seven ounces.