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

Macros Ratio

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

Macro Nutrients

	Canned Corn, Sweet, Yellow, Rinsed With Tap Water	Broccoli	Recommended Dietary Allowance
Energy	8.76% 254kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	5.85% 5.68g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	2.7% 0.87g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	4.96% 0.079g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	15.5% 2.63g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39.8% 51.7g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	22.5% 16.3g	9.3% 6.75g	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	0.93% 0.67g	3.72% 2.7g	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	% 1.03g	% 1.94g	g per day for Men 19-50 years
Sucrose	% 14.3g	% 0.4g	g per day for Men 19-50 years
Fiber	17.8% 6.75g	27% 10.3g	38g per day for Men 19-50 years
Protein	15.5% 8.65g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Canned Corn, Sweet, Yellow, Rinsed With Tap Water	Broccoli	Recommended Dietary Allowance
Vitamin A	NA	13.7% 123μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.3% 3.1mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	45.5% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	53.4% 0.69mg	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	28.8% 115μg	62.5% 250μg	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	7.5% 6.75mg	393% 354mg	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	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Corn, Sweet, Yellow, Rinsed With Tap Water	Broccoli	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	13.7% 0.12mg	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	11% 0.87mg	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	9.66% 0.22mg	36.2% 0.83mg	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	23.2% 163mg	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	13.5% 460mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	NA	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	43% 647mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	8.9% 329g	9.58% 354g	3700g per day for Men 19-50 years

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

• Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids have 1.2 times more Vitamin B3 than Raw Broccoli.
• While Raw Broccoli contains 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 Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids have 4.9 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 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.
• Both Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids and Raw Broccoli have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids have 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.
• While Raw Broccoli contains 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.
• Both Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids as well as Raw Broccoli have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.