Comparing Nutrients in 100 grams Cornsalad VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Cornsalad	31%	14%	55%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Cornsalad	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	0.72% 21kcal	1% 29kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	NA	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	NA	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	NA	0.22% 0.037g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.77% 3.6g	4.1% 5.35g	130g per day for Men 19-50 years
Sugars	NA	2.03% 1.47g	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	7.9% 3g	38g per day for Men 19-50 years
Protein	3.57% 2g	5.46% 3.06g	56g per day for Men 19-50 years

Vitamins

	Cornsalad	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	39.4% 355μg	6.33% 57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	6% 0.072mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	8.77% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.6% 0.42mg	2.9% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.84% 0.042mg	4.84% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	13.5% 0.18mg	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	3.5% 14μg	23.5% 94μg	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	42.4% 38.2mg	76% 68.3mg	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	9% 1.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	84.5% 101μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cornsalad	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	3.8% 38mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	4% 0.036mg	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	27.3% 2.18mg	9% 0.72mg	8mg per day for Men 19-50 years
Magnesium	3.1% 13mg	3.8% 16mg	420mg per day for Men 19-50 years
Manganese	15.6% 0.36mg	11% 0.26mg	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	7.57% 53mg	8.43% 59mg	700mg per day for Men 19-50 years
Potassium	13.5% 459mg	7.35% 250mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	3.45% 1.9μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	5.36% 0.59mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	2.5% 93g	2.45% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Cornsalad VS Frozen Broccoli Spears per 100 g

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

Lets compare vitamin content per 100 grams of Cornsalad vs Frozen Broccoli Spears:

• 100 grams of Cornsalad have 6.2 times more Vitamin A and 1.6 times more Vitamin B6 than Frozen Broccoli Spears.
• While 100 g of Frozen Broccoli Spears contain 1.3 times more Vitamin B2, 5.8 times more Vitamin B5, 6.7 times more Vitamin B9 and 1.8 times more Vitamin C than Raw Cornsalad.
• Both Cornsalad and Frozen Broccoli Spears provide similar amounts of Vitamin B1 and Vitamin B3 per 100 grams.
• 100 grams of Cornsalad have insufficient amounts of Vitamin B5
• Both Raw Cornsalad as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cornsalad vs Frozen Broccoli Spears:

• 100 grams of Cornsalad have 3.7 times more Copper, 3 times more Iron, 1.4 times more Manganese, 1.8 times more Potassium and 1.7 times more Zinc than Frozen Broccoli Spears.
• While 100 g of Frozen Broccoli Spears contain 2.1 times more Selenium than Raw Cornsalad.
• Both Cornsalad and Frozen Broccoli Spears contain similar levels of Calcium, Magnesium, Phosphorus and Water per 100 grams.
• 100 grams of Cornsalad lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 g of Frozen Broccoli Spears contain 1.5 times more Carbohydrate and 1.5 times more Protein than Raw Cornsalad.
• Both Raw Cornsalad as well as Frozen Broccoli Spears provide inadequate amounts of Energy in 100 grams.