Comparing Nutrients in 100 calories Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids VS Broccoli

Weight per 100 calories

• Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids: 156g
• Broccoli: 294g

Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids have 1.9 times more energy per 100g than Broccoli. It has low energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 100 calories - Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids	11%	6%	83%
Broccoli	27%	8%	65%

Macro Nutrients

	Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids	Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.81% 0.78g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	0.68% 0.011g	11.6% 0.19g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.35g	0.85% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.5% 24g	15% 19.5g	130g per day for Men 19-50 years
Sugars	NA	6.9% 5g	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	2.76% 2g	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	% 1.44g	g per day for Men 19-50 years
Sucrose	NA	% 0.29g	g per day for Men 19-50 years
Fiber	7% 2.66g	20% 7.65g	38g per day for Men 19-50 years
Protein	5.44% 3.05g	15% 8.3g	56g per day for Men 19-50 years

Vitamins

	Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.4% 0.041mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	26.5% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.17% 1.47mg	11.7% 1.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.3% 0.82mg	33.7% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.45% 0.058mg	39.6% 0.51mg	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	15% 59.4μg	46.3% 185μg	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	9.55% 8.6mg	292% 262mg	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	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	249% 299μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids	Broccoli	Recommended Dietary Allowance
Calcium	0.63% 6.25mg	14% 138mg	1000mg per day for Men 19-50 years
Copper	9.72% 0.088mg	16% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	0.7% 28μg	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	8% 0.64mg	27% 2.15mg	8mg per day for Men 19-50 years
Magnesium	5.95% 25mg	14.7% 61.8mg	420mg per day for Men 19-50 years
Manganese	2.24% 0.052mg	27% 0.62mg	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	11.4% 79.7mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	7.54% 256mg	27.3% 929mg	3400mg per day for Men 19-50 years
Selenium	1.7% 0.94μg	13.4% 7.35μg	55μg per day for Men 19-50 years
Sodium	22% 333mg	6.47% 97mg	1500mg per day for Men 19-50 years
Zinc	5.1% 0.56mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	3.43% 127g	7.1% 263g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids vs Broccoli:

• Raw Broccoli contains more Vitamin A, 5.1 times more Vitamin B1, 3.6 times more Vitamin B2, 1.3 times more Vitamin B3, 2.1 times more Vitamin B5, 8.9 times more Vitamin B6, 3.1 times more Vitamin B9 and 30.5 times more Vitamin C than Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids.
• Both Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids vs Broccoli:

• Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids have 3.4 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 22.1 times more Calcium, 1.6 times more Copper, 3.4 times more Iron, 2.5 times more Magnesium, 12 times more Manganese, 2.4 times more Phosphorus, 3.6 times more Potassium, 7.8 times more Selenium, 2.1 times more Zinc and 2.1 times more Water than Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids.

Comparison of macro-nutrients per 100 calories:

• Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids have 2.5 times more Omega 6 and 1.2 times more Carbohydrate than Raw Broccoli.
• While Raw Broccoli contains 1.4 times more Fat, 2.8 times more Saturated Fat, 16.9 times more Omega 3, 2.9 times more Fiber and 2.7 times more Protein than Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids.
• Both Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids and Raw Broccoli have similar amounts of Energy per 100 kcal.
• Both Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.