Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Cornsalad

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Cornsalad	31%	14%	55%

Macro Nutrients

	Frozen Chopped Broccoli	Cornsalad	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	1.44% 41.7kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	NA	32g per day for Men 19-50 years
Omega 3	13% 0.21g	NA	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	NA	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	5.5% 7.14g	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	7.1% 3.97g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Cornsalad	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	78.3% 704μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	5.15% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	1.67% 0.083mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	41.7% 0.54mg	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	6.95% 27.8μg	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	124% 112mg	84.2% 76mg	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	Cornsalad	Recommended Dietary Allowance
Calcium	11% 111mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	29.5% 0.27mg	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	54% 4.33mg	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	31% 0.71mg	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	15% 105mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	26.8% 911mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	10.6% 1.17mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.98% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Cornsalad per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Chopped Broccoli versus 7 oz of Cornsalad to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs Cornsalad:

• 7 ounces of Frozen Chopped Broccoli have 6.6 times more Vitamin B5, 4.8 times more Vitamin B9 and 1.5 times more Vitamin C than Cornsalad.
• While 7 oz of Raw Cornsalad contain 6.8 times more Vitamin A, 1.3 times more Vitamin B1 and 2.1 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cornsalad provide similar amounts of Vitamin B2 and Vitamin B3 per seven ounces.
• 7 ounces of Cornsalad have insufficient amounts of Vitamin B5
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Cornsalad have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Cornsalad:

• 7 ounces of Frozen Chopped Broccoli have 1.5 times more Calcium, 1.4 times more Magnesium and 3.1 times more Selenium than Cornsalad.
• While 7 oz of Raw Cornsalad contain 3.5 times more Copper, 2.7 times more Iron and 2.2 times more Potassium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cornsalad contain similar levels of Manganese, Phosphorus, Zinc and Water per seven ounces.
• 7 ounces of Cornsalad lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 1.3 times more Carbohydrate and 1.4 times more Protein than Cornsalad.
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Cornsalad provide inadequate amounts of Energy in seven ounces.

Frequently Asked Questions about Frozen Chopped Broccoli VS Cornsalad

What are the health benefits of Frozen Chopped Broccoli compared to Cornsalad?

Frozen chopped broccoli is a great source of vitamins K and C, fiber, and antioxidants, which support immune function, bone health, and digestion. Cornsalad, on the other hand, is rich in vitamins A and C, iron, and folate, which promote eye health, immune function, and red blood cell production. Both are nutritious options, but broccoli may offer more variety in nutrients.

Can I lose weight easier by eating more Frozen Chopped Broccoli or Cornsalad?

Both frozen chopped broccoli and cornsalad can be great options for weight loss due to their low calorie and high fiber content. However, broccoli is generally lower in calories and higher in fiber compared to cornsalad, making it a more effective choice for weight loss. Additionally, broccoli is rich in vitamins and minerals that can support overall health and well-being. Incorporating more broccoli into your diet can help you feel full and satisfied while promoting weight loss.

Should I eat more Frozen Chopped Broccoli or more Cornsalad to gain more muscles while training consistently?

To gain more muscle while training consistently, it's important to focus on consuming an adequate amount of protein. Both frozen chopped broccoli and cornsalad are nutritious options, but frozen chopped broccoli is higher in protein and also provides essential nutrients like vitamins C and K, which are important for muscle recovery and growth. Therefore, incorporating more frozen chopped broccoli into your diet may be more beneficial for muscle gain compared to cornsalad.

What is the environmental impact of producing Frozen Chopped Broccoli compared to Cornsalad?

Frozen chopped broccoli has a lower environmental impact compared to cornsalad. Broccoli requires less water, land, and resources to grow, making it a more sustainable option. Additionally, broccoli is a nutrient-dense vegetable that provides essential vitamins and minerals, making it a healthier choice for both the environment and personal health.