Comparing Nutrients in 14 ounces Broccoli VS Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids	11%	6%	83%

Macro Nutrients

	Broccoli	Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids	Recommended Dietary Allowance
Energy	4.65% 135kcal	8.76% 254kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	5.3% 0.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.3% 26.4g	47% 61g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	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	3.72% 2.7g	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	% 1.94g	NA	g per day for Men 19-50 years
Sucrose	% 0.4g	NA	g per day for Men 19-50 years
Fiber	27% 10.3g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	20% 11g	14% 7.74g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	8.6% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	18.6% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	23.3% 3.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.5% 2.27mg	41.4% 2.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	11.3% 0.15mg	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	62.5% 250μg	37.7% 151μg	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	393% 354mg	24.3% 22mg	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	20.6% 3.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids	Recommended Dietary Allowance
Calcium	18.7% 187mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	24.7% 0.22mg	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	36.2% 2.9mg	20.3% 1.63mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	5.7% 0.13mg	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	37.4% 262mg	29% 202mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	19% 651mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	9.58% 354g	8.73% 323g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Broccoli vs Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids:

• Raw Broccoli has more Vitamin A, 2.7 times more Vitamin B1, 1.9 times more Vitamin B2, 4.7 times more Vitamin B6, 1.7 times more Vitamin B9 and 16.2 times more Vitamin C than Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids.
• While Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids contain 1.5 times more Vitamin B3 than Raw Broccoli.
• Both Raw Broccoli and Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids have similar amounts of Vitamin B5 per 14 oz.
• Both Raw Broccoli as well as Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Broccoli vs Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids:

• Raw Broccoli has 11.8 times more Calcium, 1.8 times more Iron, 1.3 times more Magnesium, 6.4 times more Manganese, 1.3 times more Phosphorus, 1.9 times more Potassium, 4.2 times more Selenium and 2.8 times more Sodium than Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids.
• Both Raw Broccoli and Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids have similar amounts of Copper, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Broccoli has 9 times more Omega 3, 3.7 times more Fiber and 1.4 times more Protein than Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids.
• While Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids contain 1.9 times more Energy, 4.6 times more Omega 6 and 2.3 times more Carbohydrate than Raw Broccoli.
• Both Raw Broccoli as well as Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.