Comparing Nutrients in 14 ounces Boiled Yellow Sweet Corn VS Broccoli

Macros Ratio

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

Macro Nutrients

	Boiled Yellow Sweet Corn	Broccoli	Recommended Dietary Allowance
Energy	13% 381kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	6.14% 5.95g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	2.44% 0.78g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	13.7% 2.33g	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	64% 83.3g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	25% 18g	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	4.32% 3.14g	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	% 3.33g	% 1.94g	g per day for Men 19-50 years
Sucrose	% 11g	% 0.4g	g per day for Men 19-50 years
Fiber	25% 9.53g	27% 10.3g	38g per day for Men 19-50 years
Protein	24% 13.5g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Boiled Yellow Sweet Corn	Broccoli	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	13.7% 123μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.8% 0.37mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.7% 6.68mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63% 3.14mg	45.5% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.4% 0.55mg	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	23% 91μg	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	24.3% 22mg	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	2.4% 0.36mg	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.32% 1.6μg	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Yellow Sweet Corn	Broccoli	Recommended Dietary Allowance
Calcium	1.2% 12mg	18.7% 187mg	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	22.3% 1.8mg	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	24.6% 103mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	29% 0.66mg	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	43.7% 306mg	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	25.4% 865mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	22.4% 2.46mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	7.87% 291g	9.58% 354g	3700g per day for Men 19-50 years

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

• Boiled and Drained Yellow Sweet Corn has 1.3 times more Vitamin B1, 2.6 times more Vitamin B3 and 1.4 times more Vitamin B5 than Raw Broccoli.
• While Raw Broccoli contains 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 and Drained Yellow Sweet Corn.
• Both Boiled and Drained Yellow Sweet Corn as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Boiled and Drained Yellow Sweet Corn has 1.2 times more Magnesium and 1.5 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 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 33 times more Sodium than Boiled and Drained Yellow Sweet Corn.
• Both Boiled and Drained Yellow Sweet Corn and Raw Broccoli have similar amounts of Copper, Phosphorus and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Yellow Sweet Corn has 2.8 times more Energy, 4.1 times more Fat, 12 times more Omega 6, 3.2 times more Carbohydrate, 2.7 times more Sugars and 1.2 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 3.5 times more Omega 3 than Boiled and Drained Yellow Sweet Corn.
• Both Boiled and Drained Yellow Sweet Corn and Raw Broccoli have similar amounts of Fructose and Fiber per 14 oz.
• Both Boiled and Drained Yellow Sweet Corn as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.