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

Macros Ratio

	Protein	Fat	Carbs
Canned Corn With Red And Green Peppers with Liquids	11%	6%	83%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Canned Corn With Red And Green Peppers with Liquids	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	5.13% 149kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	2.95% 0.5g	0.43% 0.073g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.7% 36g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	NA	4.02% 2.9g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	15.7% 5.95g	38g per day for Men 19-50 years
Protein	8.26% 4.62g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Canned Corn With Red And Green Peppers with Liquids	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.64% 0.044mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.8% 1.9mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.7% 0.89mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	26.7% 0.35mg	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	17% 67.5μg	46.6% 187μg	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	19.4% 17.5mg	151% 136mg	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	NA	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Corn With Red And Green Peppers with Liquids	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	13.2% 0.12mg	7.94% 0.071mg	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	19.6% 1.57mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	3.7% 0.085mg	22% 0.51mg	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	17.6% 123mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	8.93% 304mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	46% 689mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	6.68% 0.73mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.16% 154g	4.86% 180g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Canned Corn With Red And Green Peppers with Liquids versus 7 oz of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Corn With Red And Green Peppers with Liquids vs Frozen Broccoli Spears:

• 7 ounces of Canned Corn With Red And Green Peppers with Liquids have 2.1 times more Vitamin B3 and 1.8 times more Vitamin B5 than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 4.8 times more Vitamin A, 3.3 times more Vitamin B1, 1.4 times more Vitamin B2, 1.8 times more Vitamin B6, 2.8 times more Vitamin B9 and 7.8 times more Vitamin C than Canned Corn With Red And Green Peppers Solids and Liquids.
• 7 ounces of Canned Corn With Red And Green Peppers with Liquids have insufficient amounts of Vitamin A and Vitamin B1
• Both Canned Corn With Red And Green Peppers Solids and Liquids as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Canned Corn With Red And Green Peppers with Liquids have 1.7 times more Copper, 1.6 times more Magnesium and 20.4 times more Sodium than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 8.2 times more Calcium, 6 times more Manganese, 1.6 times more Potassium and 3.2 times more Selenium than Canned Corn With Red And Green Peppers Solids and Liquids.
• Both Canned Corn With Red And Green Peppers with Liquids and Frozen Broccoli Spears contain similar levels of Iron, Phosphorus, Zinc 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 Canned Corn With Red And Green Peppers with Liquids have 2.6 times more Energy and 3.4 times more Carbohydrate than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 15.6 times more Omega 3 and 1.3 times more Protein than Canned Corn With Red And Green Peppers Solids and Liquids.
• 7 ounces of Canned Corn With Red And Green Peppers with Liquids provide inadequate amounts of Omega 3
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Canned Corn With Red And Green Peppers Solids and Liquids as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in seven ounces.