Comparing Nutrients in 1 pound Boiled Yellow Sweet Corn VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Yellow Sweet Corn	12%	12%	76%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Boiled Yellow Sweet Corn	Boiled Broccoli	Recommended Dietary Allowance
Energy	15% 435kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	5.1% 0.082g	33.7% 0.54g	1.6g per day for Men 19-50 years
Omega 6	15.6% 2.66g	1.36% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.2% 95g	25% 32.6g	130g per day for Men 19-50 years
Sugars	28.4% 20.6g	8.7% 6.3g	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	4.94% 3.6g	4.63% 3.36g	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	% 3.8g	% 2.22g	g per day for Men 19-50 years
Sucrose	% 12.4g	% 0.36g	g per day for Men 19-50 years
Fiber	28.6% 11g	39.4% 15g	38g per day for Men 19-50 years
Protein	27.6% 15.5g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Yellow Sweet Corn	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	6.55% 59μg	39% 349μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47.7% 7.63mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72% 3.6mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	69.8% 0.91mg	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	26% 104μg	122% 490μg	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	27.7% 25mg	327% 294mg	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	44% 6.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	533% 640μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Yellow Sweet Corn	Boiled Broccoli	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	30.7% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.45% 18μg	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	25.5% 2.04mg	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	38.3% 0.88mg	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	50% 349mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	29% 989mg	39% 1329mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	9% 333g	11% 405g	3700g per day for Men 19-50 years

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

• Boiled and Drained Yellow Sweet Corn has 1.5 times more Vitamin B1, 3 times more Vitamin B3 and 1.3 times more Vitamin B5 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 5.9 times more Vitamin A, 2.2 times more Vitamin B2, 1.4 times more Vitamin B6, 4.7 times more Vitamin B9, 11.8 times more Vitamin C, 16.1 times more Vitamin E and 352.8 times more Vitamin K than Boiled and Drained Yellow Sweet Corn.
• Both Boiled and Drained Yellow Sweet Corn as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Boiled and Drained Yellow Sweet Corn has 1.2 times more Magnesium and 1.4 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 13.3 times more Calcium, 1.5 times more Iron, 1.3 times more Potassium, 8 times more Selenium and 41 times more Sodium than Boiled and Drained Yellow Sweet Corn.
• Both Boiled and Drained Yellow Sweet Corn and Boiled and Drained Broccoli have similar amounts of Copper, Manganese, Phosphorus and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Yellow Sweet Corn has 2.7 times more Energy, 3.7 times more Fat, 11.5 times more Omega 6, 2.9 times more Carbohydrate, 3.3 times more Sugars and 1.4 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 6.6 times more Omega 3 and 1.4 times more Fiber than Boiled and Drained Yellow Sweet Corn.
• Both Boiled and Drained Yellow Sweet Corn and Boiled and Drained Broccoli have similar amounts of Fructose per 1 lb.
• Both Boiled and Drained Yellow Sweet Corn as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.