Comparing Nutrients in 300 calories Boiled Broccoli VS Boiled White Sweet Corn

Weight per 300 calories

• Boiled Broccoli: 857g
• Boiled White Sweet Corn: 309g

Boiled and Drained White Sweet Corn has 2.8 times more energy per unit of mass than Boiled and Drained Broccoli, which is average in comparison to other foods. Boiled Broccoli having low energy density.

Discover which food has more nutrients per 300 calories - Boiled Broccoli or Boiled White Sweet Corn?

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Boiled White Sweet Corn	12%	11%	77%

Macro Nutrients

	Boiled Broccoli	Boiled White Sweet Corn	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.62% 3.5g	4.5% 4.36g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.68g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	63.8% 1g	3.48% 0.056g	1.6g per day for Men 19-50 years
Omega 6	2.57% 0.44g	10.7% 1.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.3% 61.5g	51.6% 67g	130g per day for Men 19-50 years
Sugars	16.4% 12g	33% 24g	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	8.75% 6.34g	4.35% 3.15g	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	% 4.2g	% 2.16g	g per day for Men 19-50 years
Sucrose	% 0.69g	% 18.6g	g per day for Men 19-50 years
Fiber	74.4% 28.3g	22% 8.35g	38g per day for Men 19-50 years
Protein	36.4% 20.4g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Boiled White Sweet Corn	Recommended Dietary Allowance
Vitamin A	73.3% 660μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81% 1.05mg	12.6% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.6% 4.74mg	32.2% 5.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	106% 5.3mg	46.3% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	30.2% 0.39mg	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	231% 926μg	15.5% 62μg	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	618% 556mg	21.3% 19mg	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	83% 12.4mg	1.86% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1008% 1209μg	1.03% 1.24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Boiled White Sweet Corn	Recommended Dietary Allowance
Calcium	34.3% 343mg	0.62% 6.2mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	19.6% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	0.86% 34.3μg	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	71.8% 5.74mg	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	72.3% 1.66mg	28.8% 0.66mg	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	82% 574mg	40.6% 285mg	700mg per day for Men 19-50 years
Potassium	74% 2511mg	23% 779mg	3400mg per day for Men 19-50 years
Selenium	25% 13.7μg	4.5% 2.47μg	55μg per day for Men 19-50 years
Sodium	23.4% 351mg	0.62% 9.28mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	15% 1.67mg	11mg per day for Men 19-50 years
Water	20.7% 765g	6.1% 225g	3700g per day for Men 19-50 years

Boiled Broccoli VS Boiled White Sweet Corn Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Broccoli or Boiled White Sweet Corn?

Lets compare vitamin content per 300 calories of Boiled Broccoli vs Boiled White Sweet Corn:

• 300 calories of Boiled Broccoli have more Vitamin A, 1.9 times more Vitamin B1, 6.4 times more Vitamin B2, 2.3 times more Vitamin B5, 4.4 times more Vitamin B6, 15 times more Vitamin B9, 29 times more Vitamin C, 44.7 times more Vitamin E and 977.6 times more Vitamin K than Boiled White Sweet Corn.
• Both Boiled Broccoli and Boiled White Sweet Corn provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of Boiled White Sweet Corn have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled and Drained Broccoli as well as Boiled and Drained White Sweet Corn have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Broccoli vs Boiled White Sweet Corn:

• 300 calories of Boiled Broccoli have 55.4 times more Calcium, 3 times more Copper, 3.4 times more Iron, 1.9 times more Magnesium, 2.5 times more Manganese, 2 times more Phosphorus, 3.2 times more Potassium, 5.5 times more Selenium, 37.9 times more Sodium, 2.3 times more Zinc and 3.4 times more Water than Boiled White Sweet Corn.
• 300 calories of Boiled White Sweet Corn lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Broccoli have 18.3 times more Omega 3, 2 times more Fructose, 3.4 times more Fiber and 2 times more Protein than Boiled White Sweet Corn.
• While 300 kcal of Boiled and Drained White Sweet Corn contain 4.1 times more Omega 6 and 2 times more Sugars than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Boiled White Sweet Corn offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Boiled Broccoli provide inadequate amounts of Omega 6
• 300 calories of Boiled White Sweet Corn provide inadequate amounts of Omega 3