Comparing Nutrients in 1 kilogram Broccoli VS Boiled White Sweet Corn with Salt

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Boiled White Sweet Corn with Salt	12%	11%	77%

Macro Nutrients

	Broccoli	Boiled White Sweet Corn with Salt	Recommended Dietary Allowance
Energy	11.7% 340kcal	33.4% 970kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	14.5% 14g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	34.5% 5.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.4g	167% 217g	130g per day for Men 19-50 years
Sugars	23.4% 17g	107% 77.3g	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	9.38% 6.8g	14% 10g	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	% 7g	g per day for Men 19-50 years
Sucrose	% 1g	% 60.2g	g per day for Men 19-50 years
Fiber	68.4% 26g	71% 27g	38g per day for Men 19-50 years
Protein	50.4% 28g	59.6% 33.4g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Boiled White Sweet Corn with Salt	Recommended Dietary Allowance
Vitamin A	34.4% 310μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.17mg	40.8% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.73mg	150% 7.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	98% 1.27mg	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	158% 630μg	50% 200μg	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	991% 892mg	69% 62mg	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	52% 7.8mg	6% 0.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	3.33% 4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Boiled White Sweet Corn with Salt	Recommended Dietary Allowance
Calcium	47% 470mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	63.3% 0.57mg	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	91% 7.3mg	68.8% 5.5mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	74% 310mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	93% 2.14mg	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	94% 660mg	131% 920mg	700mg per day for Men 19-50 years
Potassium	93% 3160mg	74% 2520mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	169% 2530mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	24% 893g	19.7% 728g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Broccoli vs Boiled White Sweet Corn with Salt:

• Raw Broccoli has more Vitamin A, 2.2 times more Vitamin B2, 1.4 times more Vitamin B6, 3.2 times more Vitamin B9, 14.4 times more Vitamin C, 8.7 times more Vitamin E and 254 times more Vitamin K than Boiled and Drained White Sweet Corn with Salt.
• While Boiled and Drained White Sweet Corn with Salt contains 1.3 times more Vitamin B1, 2.6 times more Vitamin B3 and 1.3 times more Vitamin B5 than Raw Broccoli.
• Both Raw Broccoli as well as Boiled and Drained White Sweet Corn with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Broccoli vs Boiled White Sweet Corn with Salt:

• Raw Broccoli has 23.5 times more Calcium, 1.3 times more Iron, 1.3 times more Potassium, 3.1 times more Selenium and 1.2 times more Water than Boiled and Drained White Sweet Corn with Salt.
• While Boiled and Drained White Sweet Corn with Salt contains 1.5 times more Magnesium, 1.4 times more Phosphorus, 7.7 times more Sodium and 1.3 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Boiled and Drained White Sweet Corn with Salt have similar amounts of Copper and Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Broccoli has 3.5 times more Omega 3 than Boiled and Drained White Sweet Corn with Salt.
• While Boiled and Drained White Sweet Corn with Salt contains 2.9 times more Energy, 3.8 times more Fat, 12 times more Omega 6, 3.3 times more Carbohydrate, 4.5 times more Sugars and 1.5 times more Fructose than Raw Broccoli.
• Both Raw Broccoli and Boiled and Drained White Sweet Corn with Salt have similar amounts of Fiber and Protein per 1 kg.
• Both Raw Broccoli as well as Boiled and Drained White Sweet Corn with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.