Comparing Nutrients in 14 ounces Broccoli VS Canned Corn, Sweet, Yellow, Rinsed With Tap Water

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Canned Corn, Sweet, Yellow, Rinsed With Tap Water	12%	17%	71%

Macro Nutrients

	Broccoli	Canned Corn, Sweet, Yellow, Rinsed With Tap Water	Recommended Dietary Allowance
Energy	4.65% 135kcal	8.76% 254kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	5.85% 5.68g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	2.7% 0.87g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	4.96% 0.079g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	15.5% 2.63g	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	39.8% 51.7g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	22.5% 16.3g	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	0.93% 0.67g	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	% 1.03g	g per day for Men 19-50 years
Sucrose	% 0.4g	% 14.3g	g per day for Men 19-50 years
Fiber	27% 10.3g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	20% 11g	15.5% 8.65g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Canned Corn, Sweet, Yellow, Rinsed With Tap Water	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	19.3% 3.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.5% 2.27mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	NA	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	28.8% 115μg	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	7.5% 6.75mg	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, Yellow, Rinsed With Tap Water	Recommended Dietary Allowance
Calcium	18.7% 187mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	13.7% 0.12mg	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	11% 0.87mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	9.66% 0.22mg	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	23.2% 163mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	13.5% 460mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	NA	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	43% 647mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	9.58% 354g	8.9% 329g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Broccoli vs Canned Corn, Sweet, Yellow, Rinsed With Tap Water:

• Raw Broccoli has 4.7 times more Vitamin B1, 7.8 times more Vitamin B2, 2.2 times more Vitamin B9 and 52.5 times more Vitamin C than Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids.
• Both Raw Broccoli and Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids have similar amounts of Vitamin B3 per 14 oz.
• Both Raw Broccoli as well as Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Broccoli vs Canned Corn, Sweet, Yellow, Rinsed With Tap Water:

• Raw Broccoli has 23.5 times more Calcium, 1.6 times more Copper, 3.3 times more Iron, 1.9 times more Magnesium, 3.8 times more Manganese, 1.6 times more Phosphorus, 2.7 times more Potassium and 1.5 times more Zinc than Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids.
• While Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids contain 4.9 times more Sodium than Raw Broccoli.
• Both Raw Broccoli and Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Broccoli has 3.2 times more Omega 3, 1.5 times more Fiber and 1.3 times more Protein than Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids.
• While Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids contain 1.9 times more Energy, 3.9 times more Fat, 13.5 times more Omega 6, 2 times more Carbohydrate and 2.4 times more Sugars than Raw Broccoli.
• Both Raw Broccoli as well as Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.