Comparing Nutrients in 1 pound Broccoli VS Boiled White Sweet Corn

Macros Ratio

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

Macro Nutrients

	Broccoli	Boiled White Sweet Corn	Recommended Dietary Allowance
Energy	5.3% 154kcal	15% 440kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	15.6% 2.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	75.7% 98g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	48.4% 35g	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	4.25% 3.1g	6.4% 4.63g	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	% 3.18g	g per day for Men 19-50 years
Sucrose	% 0.45g	% 27.3g	g per day for Men 19-50 years
Fiber	31% 11.8g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	23% 12.8g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Boiled White Sweet Corn	Recommended Dietary Allowance
Vitamin A	15.6% 141μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	47.2% 7.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	68% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	44.3% 0.58mg	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	71.4% 286μg	22.7% 91μg	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	450% 405mg	31.2% 28mg	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	23.6% 3.54mg	2.72% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	384% 461μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Boiled White Sweet Corn	Recommended Dietary Allowance
Calcium	21.3% 213mg	0.91% 9.07mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	28.7% 0.26mg	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	41.4% 3.3mg	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	33.5% 141mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	42.2% 0.97mg	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	42.8% 299mg	59.6% 417mg	700mg per day for Men 19-50 years
Potassium	42% 1433mg	33.6% 1143mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	6.6% 3.63μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	11% 405g	8.93% 330g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Broccoli vs Boiled White Sweet Corn:

• 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.
• While Boiled and Drained White Sweet Corn 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 have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Broccoli vs Boiled White Sweet Corn:

• Raw Broccoli has 23.5 times more Calcium, 1.3 times more Iron, 1.3 times more Potassium, 3.1 times more Selenium, 11 times more Sodium and 1.2 times more Water than Boiled and Drained White Sweet Corn.
• While Boiled and Drained White Sweet Corn contains 1.5 times more Magnesium, 1.4 times more Phosphorus and 1.3 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Boiled and Drained White Sweet Corn have similar amounts of Copper and Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Broccoli has 3.5 times more Omega 3 than Boiled and Drained White Sweet Corn.
• While Boiled and Drained White Sweet Corn 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 have similar amounts of Fiber and Protein per 1 lb.
• Both Raw Broccoli as well as Boiled and Drained White Sweet Corn have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.