Comparing Nutrients in 1 pound Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids	12%	14%	74%
Broccoli	27%	8%	65%

Macro Nutrients

	Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids	Broccoli	Recommended Dietary Allowance
Energy	10.5% 304kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	5.7% 5.53g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	3.47% 1.1g	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	13% 2.2g	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	50% 65g	23% 30g	130g per day for Men 19-50 years
Sugars	27.8% 20g	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	1.13% 0.82g	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	% 1.27g	% 2.22g	g per day for Men 19-50 years
Sucrose	% 17.7g	% 0.45g	g per day for Men 19-50 years
Fiber	24% 9.07g	31% 11.8g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids	Broccoli	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.7% 0.18mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.5% 4.56mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	44.2% 177μg	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	9.07% 8.16mg	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	0% 0μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids	Broccoli	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	16.6% 0.15mg	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	15.3% 1.22mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	13.2% 0.3mg	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	30% 209mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	17.6% 599mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	62% 930mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	13% 1.45mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	10% 369g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids vs Broccoli:

• Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids have 1.6 times more Vitamin B3 than Raw Broccoli.
• While Raw Broccoli contains 15.5 times more Vitamin A, 1.8 times more Vitamin B1, 1.3 times more Vitamin B2, 2.7 times more Vitamin B5, 4.7 times more Vitamin B6, 1.6 times more Vitamin B9, 49.6 times more Vitamin C, 8.7 times more Vitamin E and more Vitamin K than Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids.
• Both Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids vs Broccoli:

• Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids have 6.2 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 15.7 times more Calcium, 1.5 times more Copper, 2.7 times more Iron, 1.6 times more Magnesium, 3.1 times more Manganese, 1.4 times more Phosphorus, 2.4 times more Potassium, 4.2 times more Selenium and 1.3 times more Zinc than Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids.
• Both Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids and Raw Broccoli have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids have 2 times more Energy, 3.3 times more Fat, 9.9 times more Omega 6, 2.2 times more Carbohydrate and 2.6 times more Sugars than Raw Broccoli.
• While Raw Broccoli contains 3.5 times more Omega 3 and 1.3 times more Fiber than Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids.
• Both Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids and Raw Broccoli have similar amounts of Protein per 1 lb.
• Both Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids as well as Raw Broccoli have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.