Comparing Nutrients in 1 pound Boiled Broccoli VS Canned Corn, Sweet, White, Cream Style, No Salt Added

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Canned Corn, Sweet, White, Cream Style, No Salt Added	8%	5%	87%

Macro Nutrients

	Boiled Broccoli	Canned Corn, Sweet, White, Cream Style, No Salt Added	Recommended Dietary Allowance
Energy	5.47% 159kcal	11.3% 327kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	5.15% 0.88g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	63.3% 82.2g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	14% 10g	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	4.63% 3.36g	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	% 2.22g	NA	g per day for Men 19-50 years
Sucrose	% 0.36g	NA	g per day for Men 19-50 years
Fiber	39.4% 15g	14.3% 5.44g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	14% 7.9g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Canned Corn, Sweet, White, Cream Style, No Salt Added	Recommended Dietary Allowance
Vitamin A	39% 349μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	9.45% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	27.2% 4.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	16.3% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	22% 0.29mg	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	122% 490μg	51% 204μg	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	327% 294mg	23% 21mg	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	44% 6.58mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	533% 640μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Canned Corn, Sweet, White, Cream Style, No Salt Added	Recommended Dietary Allowance
Calcium	18% 181mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	26.2% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	0.45% 18μg	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	38% 3.04mg	21.5% 1.72mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	18.4% 77mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	7.7% 0.18mg	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	43.4% 304mg	33% 231mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	18% 608mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	11% 405g	9.65% 357g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Canned Corn, Sweet, White, Cream Style, No Salt Added per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Broccoli versus 1 lb of Canned Corn, Sweet, White, Cream Style, No Salt Added to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Broccoli vs Canned Corn, Sweet, White, Cream Style, No Salt Added:

• 1 pound of Boiled Broccoli has more Vitamin A, 2.5 times more Vitamin B1, 2.3 times more Vitamin B2, 3.4 times more Vitamin B5, 3.2 times more Vitamin B6, 2.4 times more Vitamin B9, 14.1 times more Vitamin C, 24.2 times more Vitamin E and 470.3 times more Vitamin K than Canned Corn, Sweet, White, Cream Style, No Salt Added.
• While 1 lb of Canned Corn, Sweet, White, Cream Style, No Salt Added contains 1.7 times more Vitamin B3 than Boiled and Drained Broccoli.
• 1 pound of Canned Corn, Sweet, White, Cream Style, No Salt Added have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled and Drained Broccoli as well as Canned Corn, Sweet, White, Cream Style, No Salt Added have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Broccoli vs Canned Corn, Sweet, White, Cream Style, No Salt Added:

• 1 pound of Boiled Broccoli has 13.3 times more Calcium, 1.8 times more Iron, 1.2 times more Magnesium, 5 times more Manganese, 1.3 times more Phosphorus, 2.2 times more Potassium, 2.7 times more Selenium and 13.7 times more Sodium than Canned Corn, Sweet, White, Cream Style, No Salt Added.
• Both Boiled Broccoli and Canned Corn, Sweet, White, Cream Style, No Salt Added contain similar levels of Copper, Zinc and Water per one pound.
• 1 pound of Canned Corn, Sweet, White, Cream Style, No Salt Added lack sufficient amounts of Calcium, Manganese and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Broccoli has 19.8 times more Omega 3, 2.8 times more Fiber and 1.4 times more Protein than Canned Corn, Sweet, White, Cream Style, No Salt Added.
• While 1 lb of Canned Corn, Sweet, White, Cream Style, No Salt Added contains 2.1 times more Energy, 2.5 times more Carbohydrate and 1.6 times more Sugars than Boiled and Drained Broccoli.
• 1 pound of Boiled Broccoli provide inadequate amounts of Energy
• 1 pound of Canned Corn, Sweet, White, Cream Style, No Salt Added provide inadequate amounts of Omega 3
• Both Boiled and Drained Broccoli as well as Canned Corn, Sweet, White, Cream Style, No Salt Added provide inadequate amounts of Omega 6 in one pound.