Comparing Nutrients in 14 ounces Broccoli VS Boiled Yellow Sweet Corn with Salt

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Boiled Yellow Sweet Corn with Salt	12%	12%	76%

Macro Nutrients

	Broccoli	Boiled Yellow Sweet Corn with Salt	Recommended Dietary Allowance
Energy	4.65% 135kcal	13% 381kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	6.14% 5.95g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	2.44% 0.78g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	13.7% 2.33g	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	64% 83.3g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	25% 18g	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	4.32% 3.14g	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	% 3.33g	g per day for Men 19-50 years
Sucrose	% 0.4g	% 11g	g per day for Men 19-50 years
Fiber	27% 10.3g	25% 9.53g	38g per day for Men 19-50 years
Protein	20% 11g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Boiled Yellow Sweet Corn with Salt	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	5.73% 51.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	30.8% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	41.7% 6.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.5% 2.27mg	63% 3.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	42.4% 0.55mg	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	23% 91μg	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	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	1.32% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Boiled Yellow Sweet Corn with Salt	Recommended Dietary Allowance
Calcium	18.7% 187mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	21.6% 0.19mg	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	22.3% 1.8mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	24.6% 103mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	29% 0.66mg	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	43.7% 306mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	25.4% 865mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	67% 1004mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	22.4% 2.46mg	11mg per day for Men 19-50 years
Water	9.58% 354g	7.87% 291g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli VS Boiled Yellow Sweet Corn with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Broccoli versus 14 oz of Boiled Yellow Sweet Corn with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Broccoli vs Boiled Yellow Sweet Corn with Salt:

• 14 ounces of Broccoli have 2.4 times more Vitamin A, 2.1 times more Vitamin B2, 1.3 times more Vitamin B6, 2.7 times more Vitamin B9, 16.2 times more Vitamin C, 8.7 times more Vitamin E and 254 times more Vitamin K than Boiled Yellow Sweet Corn with Salt.
• While 14 oz of Boiled and Drained Yellow Sweet Corn with Salt contain 1.3 times more Vitamin B1, 2.6 times more Vitamin B3 and 1.4 times more Vitamin B5 than Raw Broccoli.
• 14 ounces of Boiled Yellow Sweet Corn with Salt have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Broccoli as well as Boiled and Drained Yellow Sweet Corn with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Broccoli vs Boiled Yellow Sweet Corn with Salt:

• 14 ounces of Broccoli have 15.7 times more Calcium, 1.6 times more Iron, 1.3 times more Manganese, 1.4 times more Potassium, 12.5 times more Selenium and 1.2 times more Water than Boiled Yellow Sweet Corn with Salt.
• While 14 oz of Boiled and Drained Yellow Sweet Corn with Salt contain 7.7 times more Sodium and 1.5 times more Zinc than Raw Broccoli.
• Both Broccoli and Boiled Yellow Sweet Corn with Salt contain similar levels of Copper, Magnesium and Phosphorus per 14 ounces.
• 14 ounces of Boiled Yellow Sweet Corn with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Broccoli have 3.5 times more Omega 3 than Boiled Yellow Sweet Corn with Salt.
• While 14 oz of Boiled and Drained Yellow Sweet Corn with Salt contain 2.8 times more Energy, 12 times more Omega 6, 3.2 times more Carbohydrate and 2.7 times more Sugars than Raw Broccoli.
• Both Broccoli and Boiled Yellow Sweet Corn with Salt offer comparable quantities of Fiber and Protein per 14 ounces.
• 14 ounces of Broccoli provide inadequate amounts of Energy and Omega 6
• 14 ounces of Boiled Yellow Sweet Corn with Salt provide inadequate amounts of Omega 3