Comparing Nutrients in 1 kilogram Boiled Broccoli VS Cornsalad

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Cornsalad	31%	14%	55%

Macro Nutrients

	Boiled Broccoli	Cornsalad	Recommended Dietary Allowance
Energy	12% 350kcal	7.24% 210kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	4.12% 4g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	NA	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	NA	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.2% 71.8g	27.7% 36g	130g per day for Men 19-50 years
Sugars	19% 14g	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	10.2% 7.4g	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	% 4.9g	NA	g per day for Men 19-50 years
Sucrose	% 0.8g	NA	g per day for Men 19-50 years
Fiber	87% 33g	NA	38g per day for Men 19-50 years
Protein	42.5% 24g	35.7% 20g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Cornsalad	Recommended Dietary Allowance
Vitamin A	85.6% 770μg	394% 3550μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	26% 4.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	8.4% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	210% 2.73mg	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	270% 1080μg	35% 140μg	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	721% 649mg	424% 382mg	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	97% 14.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1176% 1411μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Cornsalad	Recommended Dietary Allowance
Calcium	40% 400mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	149% 1.34mg	0.9mg per day for Men 19-50 years
Fluoride	1% 40μg	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	83.8% 6.7mg	273% 22mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	156% 3.6mg	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	96% 670mg	75.7% 530mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	135% 4590mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	24% 893g	25% 928g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Broccoli vs Cornsalad:

• Boiled and Drained Broccoli has 1.4 times more Vitamin B2, 1.3 times more Vitamin B3, 14.7 times more Vitamin B5, 7.7 times more Vitamin B9 and 1.7 times more Vitamin C than Raw Cornsalad.
• While Raw Cornsalad contains 4.6 times more Vitamin A and 1.4 times more Vitamin B6 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Raw Cornsalad have similar amounts of Vitamin B1 per 1 kg.
• Both Boiled and Drained Broccoli as well as Raw Cornsalad have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Broccoli vs Cornsalad:

• Boiled and Drained Broccoli has 1.6 times more Magnesium, 1.3 times more Phosphorus, 1.8 times more Selenium and 10.3 times more Sodium than Raw Cornsalad.
• While Raw Cornsalad contains 2.2 times more Copper, 3.3 times more Iron, 1.9 times more Manganese, 1.6 times more Potassium and 1.3 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Raw Cornsalad have similar amounts of Calcium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Broccoli has 1.7 times more Energy and 2 times more Carbohydrate than Raw Cornsalad.
• Both Boiled and Drained Broccoli and Raw Cornsalad have similar amounts of Protein per 1 kg.
• Both Boiled and Drained Broccoli as well as Raw Cornsalad have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.