Comparing Nutrients in 1 kilogram Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids	11%	6%	83%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids	Boiled Broccoli	Recommended Dietary Allowance
Energy	22% 640kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.27g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	119% 154g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	NA	19% 14g	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	NA	10.2% 7.4g	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	NA	% 4.9g	g per day for Men 19-50 years
Sucrose	NA	% 0.8g	g per day for Men 19-50 years
Fiber	18.4% 7g	87% 33g	38g per day for Men 19-50 years
Protein	35% 19.5g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.7% 0.26mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.7% 9.4mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	104% 5.2mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	154% 2mg	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	95% 380μg	270% 1080μg	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	61% 55mg	721% 649mg	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	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids	Boiled Broccoli	Recommended Dietary Allowance
Calcium	4% 40mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	62.2% 0.56mg	67.8% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1% 40μg	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	51.3% 4.1mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	14.3% 0.33mg	84.3% 1.94mg	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	73% 510mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	48.2% 1640mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	22% 813g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids vs Boiled Broccoli:

• Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids have 1.7 times more Vitamin B3 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 2.4 times more Vitamin B1, 2 times more Vitamin B2, 5.4 times more Vitamin B6, 2.8 times more Vitamin B9 and 11.8 times more Vitamin C than Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids.
• Both Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids and Boiled and Drained Broccoli have similar amounts of Vitamin B5 per 1 kg.
• Both Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids vs Boiled Broccoli:

• Boiled and Drained Broccoli contains 10 times more Calcium, 1.6 times more Iron, 1.3 times more Magnesium, 5.9 times more Manganese, 1.3 times more Phosphorus, 1.8 times more Potassium, 2.7 times more Selenium, 3.4 times more Sodium and 1.3 times more Zinc than Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids.
• Both Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids and Boiled and Drained Broccoli have similar amounts of Copper and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids have 1.8 times more Energy, 4.5 times more Omega 6 and 2.1 times more Carbohydrate than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 17 times more Omega 3 and 4.7 times more Fiber than Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids.
• Both Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids and Boiled and Drained Broccoli have similar amounts of Protein per 1 kg.
• Both Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.