Comparing Nutrients in 100 grams Frozen Chopped Broccoli VS Yellow Canned Hominy

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Yellow Canned Hominy	8%	11%	81%

Macro Nutrients

	Frozen Chopped Broccoli	Yellow Canned Hominy	Recommended Dietary Allowance
Energy	0.9% 26kcal	2.5% 72kcal	2900kcal per day for Men 19-50 years
Fat	0.3% 0.29g	0.91% 0.88g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	6.56% 0.11g	0.75% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	2.28% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.68% 4.8g	11% 14.3g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	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	1.14% 0.83g	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	% 0.75g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	7.9% 3g	6.58% 2.5g	38g per day for Men 19-50 years
Protein	5% 2.8g	2.64% 1.48g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Yellow Canned Hominy	Recommended Dietary Allowance
Vitamin A	5.78% 52μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.4% 0.053mg	0.25% 0.003mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.4% 0.096mg	0.46% 0.006mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.94% 0.47mg	0.21% 0.033mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.6% 0.28mg	3.08% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	0.38% 0.005mg	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	16.8% 67μg	0.25% 1μg	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	62.7% 56.4mg	0% 0mg	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	8.13% 1.22mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	67.6% 81μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Yellow Canned Hominy	Recommended Dietary Allowance
Calcium	5.6% 56mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	4.22% 0.038mg	3.33% 0.03mg	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	10% 0.81mg	7.75% 0.62mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	3.8% 16mg	420mg per day for Men 19-50 years
Manganese	12.8% 0.29mg	3.04% 0.07mg	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	7.14% 50mg	5% 35mg	700mg per day for Men 19-50 years
Potassium	6.24% 212mg	0.26% 9mg	3400mg per day for Men 19-50 years
Selenium	5.1% 2.8μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	23% 345mg	1500mg per day for Men 19-50 years
Zinc	4.36% 0.48mg	9.55% 1.05mg	11mg per day for Men 19-50 years
Water	2.47% 91g	2.23% 82.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Yellow Canned Hominy per 100 g

Compare the macro and micronutrient content in 100 g of Frozen Chopped Broccoli versus 100 g of Yellow Canned Hominy to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Frozen Chopped Broccoli vs Yellow Canned Hominy:

• 100 grams of Frozen Chopped Broccoli have 17.7 times more Vitamin B1, 16 times more Vitamin B2, 14.2 times more Vitamin B3, 1.8 times more Vitamin B5, 26 times more Vitamin B6, 67 times more Vitamin B9 and more Vitamin C than Yellow Canned Hominy.
• 100 grams of Yellow Canned Hominy have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• Both Frozen Chopped Broccoli, Unprepared as well as Yellow Canned Hominy have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Frozen Chopped Broccoli vs Yellow Canned Hominy:

• 100 grams of Frozen Chopped Broccoli have 5.6 times more Calcium, 1.3 times more Copper, 1.3 times more Iron, 4.2 times more Manganese, 1.4 times more Phosphorus and 23.6 times more Potassium than Yellow Canned Hominy.
• While 100 g of Yellow Canned Hominy contain 14.4 times more Sodium and 2.2 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Yellow Canned Hominy contain similar levels of Magnesium, Selenium and Water per 100 grams.
• 100 grams of Yellow Canned Hominy lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Frozen Chopped Broccoli have 8.8 times more Omega 3 and 1.9 times more Protein than Yellow Canned Hominy.
• While 100 g of Yellow Canned Hominy contain 2.8 times more Energy, 12.5 times more Omega 6 and 3 times more Carbohydrate than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Yellow Canned Hominy offer comparable quantities of Fiber per 100 grams.
• 100 grams of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6
• 100 grams of Yellow Canned Hominy provide inadequate amounts of Omega 3