Comparing Nutrients in 1 pound Boiled White Sweet Corn VS Broccoli

Macros Ratio

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

Macro Nutrients

	Boiled White Sweet Corn	Broccoli	Recommended Dietary Allowance
Energy	15% 440kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	6.6% 6.4g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	5.1% 0.082g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	15.6% 2.66g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75.7% 98g	23% 30g	130g per day for Men 19-50 years
Sugars	48.4% 35g	10.6% 7.7g	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	6.4% 4.63g	4.25% 3.1g	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	% 3.18g	% 2.22g	g per day for Men 19-50 years
Sucrose	% 27.3g	% 0.45g	g per day for Men 19-50 years
Fiber	32.2% 12.2g	31% 11.8g	38g per day for Men 19-50 years
Protein	27% 15g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

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

Minerals

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

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

• Boiled and Drained White Sweet Corn has 1.3 times more Vitamin B1, 2.6 times more Vitamin B3 and 1.3 times more Vitamin B5 than Raw Broccoli.
• While Raw Broccoli contains 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.
• Both Boiled and Drained White Sweet Corn as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

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

Comparison of macro-nutrients per 1 pound:

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