Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Canned Corn, Sweet, Yellow, Cream Style, Regular Pack

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Canned Corn, Sweet, Yellow, Cream Style, Regular Pack	8%	5%	87%

Macro Nutrients

	Frozen Broccoli Spears	Canned Corn, Sweet, Yellow, Cream Style, Regular Pack	Recommended Dietary Allowance
Energy	2% 57.5kcal	4.93% 143kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	2.25% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.17% 10.6g	27.7% 36g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	8.84% 6.4g	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	0.63% 0.46g	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	% 0.46g	g per day for Men 19-50 years
Sucrose	NA	% 5.28g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	6.27% 2.4g	38g per day for Men 19-50 years
Protein	11% 6.07g	6.17% 3.45g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Canned Corn, Sweet, Yellow, Cream Style, Regular Pack	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	4.13% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	7.14% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	9.6% 0.13mg	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	46.6% 187μg	22.3% 89.3μg	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	151% 136mg	10% 9.13mg	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	18% 2.68mg	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Canned Corn, Sweet, Yellow, Cream Style, Regular Pack	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	11.5% 0.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.4% 55.6μg	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	18% 1.43mg	9.43% 0.75mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	8.03% 33.7mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	5.87% 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	16.7% 117mg	14.5% 101mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	7.82% 266mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	34.5% 518mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	9.56% 1.05mg	11mg per day for Men 19-50 years
Water	4.86% 180g	4.22% 156g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Canned Corn, Sweet, Yellow, Cream Style, Regular Pack per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Broccoli Spears versus 7 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 7 ounces of Frozen Broccoli Spears vs Canned Corn, Sweet, Yellow, Cream Style, Regular Pack:

• 7 ounces of Frozen Broccoli Spears have 14.3 times more Vitamin A, 2.9 times more Vitamin B1, 2.2 times more Vitamin B2, 1.3 times more Vitamin B5, 2.8 times more Vitamin B6, 2.1 times more Vitamin B9, 14.8 times more Vitamin C, 19.3 times more Vitamin E and more Vitamin K than Canned Corn, Sweet, Yellow, Cream Style, Regular Pack.
• While 7 oz of Canned Corn, Sweet, Yellow, Cream Style, Regular Pack contain 2.1 times more Vitamin B3 than Frozen Broccoli Spears.
• 7 ounces of Canned Corn, Sweet, Yellow, Cream Style, Regular Pack have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Frozen Broccoli Spears as well as Canned Corn, Sweet, Yellow, Cream Style, Regular Pack have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Broccoli Spears vs Canned Corn, Sweet, Yellow, Cream Style, Regular Pack:

• 7 ounces of Frozen Broccoli Spears have 13.7 times more Calcium, 1.9 times more Iron, 3.8 times more Manganese, 1.9 times more Potassium and 4.8 times more Selenium than Canned Corn, Sweet, Yellow, Cream Style, Regular Pack.
• While 7 oz of Canned Corn, Sweet, Yellow, Cream Style, Regular Pack contain 1.4 times more Copper, 15.4 times more Sodium and 1.6 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Canned Corn, Sweet, Yellow, Cream Style, Regular Pack contain similar levels of Magnesium, Phosphorus and Water per seven ounces.
• 7 ounces of Canned Corn, Sweet, Yellow, Cream Style, Regular Pack lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 20.8 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 7 oz of Canned Corn, Sweet, Yellow, Cream Style, Regular Pack contain 2.5 times more Energy, 3.4 times more Carbohydrate and 2.2 times more Sugars than Frozen Broccoli Spears.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• 7 ounces of Canned Corn, Sweet, Yellow, Cream Style, Regular Pack provide inadequate amounts of Omega 3
• Both Frozen Broccoli Spears as well as Canned Corn, Sweet, Yellow, Cream Style, Regular Pack provide inadequate amounts of Omega 6 in seven ounces.