Comparing Nutrients in 1 kilogram Broccoli VS Canned Corn, Sweet, Yellow, Cream Style, Regular Pack

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Canned Corn, Sweet, Yellow, Cream Style, Regular Pack	8%	5%	87%

Macro Nutrients

	Broccoli	Canned Corn, Sweet, Yellow, Cream Style, Regular Pack	Recommended Dietary Allowance
Energy	11.7% 340kcal	25% 720kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	4.33% 4.2g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	2.03% 0.65g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	11.4% 1.93g	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	139% 181g	130g per day for Men 19-50 years
Sugars	23.4% 17g	44.6% 32.3g	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	3.17% 2.3g	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	% 2.3g	g per day for Men 19-50 years
Sucrose	% 1g	% 26.6g	g per day for Men 19-50 years
Fiber	68.4% 26g	31.6% 12g	38g per day for Men 19-50 years
Protein	50.4% 28g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Canned Corn, Sweet, Yellow, Cream Style, Regular Pack	Recommended Dietary Allowance
Vitamin A	34.4% 310μg	4.44% 40μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	21% 0.25mg	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	60% 9.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.73mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	48.5% 0.63mg	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	113% 450μg	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	51% 46mg	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	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Canned Corn, Sweet, Yellow, Cream Style, Regular Pack	Recommended Dietary Allowance
Calcium	47% 470mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	57.8% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	NA	7% 280μg	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	47.5% 3.8mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	40.5% 170mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	29.6% 0.68mg	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	73% 510mg	700mg per day for Men 19-50 years
Potassium	93% 3160mg	39.4% 1340mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	174% 2610mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	24% 893g	21.3% 787g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Broccoli vs Canned Corn, Sweet, Yellow, Cream Style, Regular Pack:

• Raw Broccoli has 7.8 times more Vitamin A, 2.8 times more Vitamin B1, 2.2 times more Vitamin B2, 3.2 times more Vitamin B5, 2.8 times more Vitamin B6, 1.4 times more Vitamin B9, 19.4 times more Vitamin C, 11.1 times more Vitamin E and more Vitamin K than Canned Corn, Sweet, Yellow, Cream Style, Regular Pack.
• While Canned Corn, Sweet, Yellow, Cream Style, Regular Pack contains 1.5 times more Vitamin B3 than Raw Broccoli.
• Both Raw Broccoli as well as Canned Corn, Sweet, Yellow, Cream Style, Regular Pack have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Broccoli vs Canned Corn, Sweet, Yellow, Cream Style, Regular Pack:

• Raw Broccoli has 15.7 times more Calcium, 1.9 times more Iron, 1.2 times more Magnesium, 3.1 times more Manganese, 1.3 times more Phosphorus, 2.4 times more Potassium and 6.3 times more Selenium than Canned Corn, Sweet, Yellow, Cream Style, Regular Pack.
• While Canned Corn, Sweet, Yellow, Cream Style, Regular Pack contains 7.9 times more Sodium and 1.3 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Canned Corn, Sweet, Yellow, Cream Style, Regular Pack have similar amounts of Copper and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Broccoli has 10.5 times more Omega 3, 2.2 times more Fiber and 1.6 times more Protein than Canned Corn, Sweet, Yellow, Cream Style, Regular Pack.
• While Canned Corn, Sweet, Yellow, Cream Style, Regular Pack contains 2.1 times more Energy, 3.9 times more Omega 6, 2.7 times more Carbohydrate and 1.9 times more Sugars than Raw Broccoli.
• Both Raw Broccoli as well as Canned Corn, Sweet, Yellow, Cream Style, Regular Pack have insufficient amounts of Fat, Cholesterol, Fructose, Glucose and Sucrose in 1 kg.