Comparing Nutrients in 14 ounces CornsaladVS Boiled Broccoli

Macros Ratio

Protein Fat Carbs

Cornsalad

31%

14%

55%

Boiled Broccoli

23%

68%

14 oz ▼

Macro Nutrients

Cornsaladvs Boiled Broccoli

2.87%83.3kcal

Energy

4.8%139kcal

83.3 kcalvs139 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.64%1.6g

Fat

1.68%1.63g

1.6 gvs1.63 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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Saturated Fat

0.98%0.31g

NA gvs0.31 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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Omega 3

29.5%0.47g

NA gvs0.47 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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Omega 6

1.2%0.2g

NA gvs0.2 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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11%14.3g

Carbohydrate

22%28.5g

14.3 gvs28.5 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

7.6%5.5g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs5.5 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

4.05%2.94g

≤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]

NA gvs2.94 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%1.94g

NA gvs1.94 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%0.32g

NA gvs0.32 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Fiber

34.5%13g

NA gvs13 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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14%7.94g

Protein

17%9.45g

7.94 gvs9.45 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cornsaladvs Boiled Broccoli

157%1409μg

Vitamin A

34%306μg

RAE, retinol activity equivalents

1409 μgvs306 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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23.5%0.28mg

Vitamin B1

21%0.25mg

Thiamine

0.28 mgvs0.25 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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26.6%0.35mg

Vitamin B2

37.6%0.49mg

Riboflavin

0.35 mgvs0.49 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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10.3%1.65mg

Vitamin B3

13.7%2.2mg

Niacin, nicotinic acid, niacinamide

1.65 mgvs2.2 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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3.33%0.17mg

Vitamin B5

49%2.44mg

Pantothenic acid

0.17 mgvs2.44 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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83.3%1.1mg

Vitamin B6

61%0.79mg

Pyridoxine

1.1 mgvs0.79 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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14%55.6μg

Vitamin B9

107%429μg

Folates and Folic Acid

55.6 μgvs429 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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168%152mg

Vitamin C

286%258mg

Ascorbic acid

152 mgvs258 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

38.4%5.75mg

Tocopherols and Tocotrienols

NA mgvs5.75 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

467%560μg

Phytomenadione or phylloquinone

NA μgvs560 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cornsaladvs Boiled Broccoli

15%151mg

Calcium

16%159mg

151 mgvs159 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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59%0.53mg

Copper

27%0.24mg

0.53 mgvs0.24 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

0.4%16μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs16 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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108%8.65mg

Iron

33.2%2.66mg

8.65 mgvs2.66 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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12.3%51.6mg

Magnesium

20%83.3mg

51.6 mgvs83.3 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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62%1.42mg

Manganese

33.5%0.77mg

1.42 mgvs0.77 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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30%210mg

Phosphorus

38%266mg

210 mgvs266 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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53.6%1822mg

Potassium

34.2%1163mg

1822 mgvs1163 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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6.5%3.57μg

Selenium

11.5%6.35μg

3.57 μgvs6.35 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.06%16mg

Sodium

11%163mg

16 mgvs163 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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21.3%2.34mg

Zinc

16.2%1.8mg

2.34 mgvs1.8 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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9.95%368g

Water

9.57%354g

368 gvs354 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Cornsalad vs Boiled Broccoli:

Raw Cornsalad has 4.6 times more Vitamin A and 1.4 times more Vitamin B6 than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 1.4 times more Vitamin B2, 1.3 times more Vitamin B3, 14.7 times more Vitamin B5, 7.7 times more Vitamin B9 and 1.7 times more Vitamin C than Raw Cornsalad.
Both Raw Cornsalad and Boiled and Drained Broccoli have similar amounts of Vitamin B1 per 14 oz.
Both Raw Cornsalad as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cornsalad vs Boiled Broccoli:

Raw Cornsalad has 2.2 times more Copper, 3.3 times more Iron, 1.9 times more Manganese, 1.6 times more Potassium and 1.3 times more Zinc than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 1.6 times more Magnesium, 1.3 times more Phosphorus, 1.8 times more Selenium and 10.3 times more Sodium than Raw Cornsalad.
Both Raw Cornsalad and Boiled and Drained Broccoli have similar amounts of Calcium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Boiled and Drained Broccoli contains 1.7 times more Energy and 2 times more Carbohydrate than Raw Cornsalad.
Both Raw Cornsalad and Boiled and Drained Broccoli have similar amounts of Protein per 14 oz.
Both Raw Cornsalad as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

CornsaladVS Young Cowpeas Boiled BroccoliVS Young Cowpeas CornsaladVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

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Comparing Nutrients in 14 ounces CornsaladVS Boiled Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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