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

Weight per 300 calories

• Boiled Broccoli: 857g
• Boiled Yellow Sweet Corn: 313g

Boiled and Drained Yellow Sweet Corn has 2.7 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.

Which food has more nutrients per 300 calories - Boiled Broccoli or Boiled Yellow Sweet Corn?

Macros Ratio

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

Macro Nutrients

	Boiled Broccoli	Boiled Yellow 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	4.83% 4.7g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.68g	1.92% 0.62g	32g per day for Men 19-50 years
Omega 3	63.8% 1g	3.5% 0.056g	1.6g per day for Men 19-50 years
Omega 6	2.57% 0.44g	10.8% 1.83g	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	50.4% 65.6g	130g per day for Men 19-50 years
Sugars	16.4% 12g	19.6% 14g	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	3.4% 2.47g	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	% 2.63g	g per day for Men 19-50 years
Sucrose	% 0.69g	% 8.56g	g per day for Men 19-50 years
Fiber	74.4% 28.3g	19.7% 7.5g	38g per day for Men 19-50 years
Protein	36.4% 20.4g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Boiled Yellow Sweet Corn	Recommended Dietary Allowance
Vitamin A	73.3% 660μg	4.5% 40.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81% 1.05mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.6% 4.74mg	33% 5.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	106% 5.3mg	49.5% 2.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	33.4% 0.43mg	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	18% 72μg	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	19% 17mg	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	1.88% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1008% 1209μg	1.04% 1.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Boiled Yellow Sweet Corn	Recommended Dietary Allowance
Calcium	34.3% 343mg	0.94% 9.38mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	17% 0.15mg	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	17.6% 1.4mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	19.3% 81.3mg	420mg per day for Men 19-50 years
Manganese	72.3% 1.66mg	22.7% 0.52mg	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	34.4% 241mg	700mg per day for Men 19-50 years
Potassium	74% 2511mg	20% 681mg	3400mg per day for Men 19-50 years
Selenium	25% 13.7μg	1.14% 0.63μg	55μg per day for Men 19-50 years
Sodium	23.4% 351mg	0.21% 3.13mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	17.6% 1.94mg	11mg per day for Men 19-50 years
Water	20.7% 765g	6.2% 229g	3700g per day for Men 19-50 years

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

• Boiled and Drained Broccoli has 16.2 times more Vitamin A, 1.9 times more Vitamin B1, 5.9 times more Vitamin B2, 2.1 times more Vitamin B5, 3.9 times more Vitamin B6, 12.9 times more Vitamin B9, 32.4 times more Vitamin C, 44.2 times more Vitamin E and 967.5 times more Vitamin K than Boiled and Drained Yellow Sweet Corn.
• Both Boiled and Drained Broccoli and Boiled and Drained Yellow Sweet Corn have similar amounts of Vitamin B3 per 300 kcal.
• Both Boiled and Drained Broccoli as well as Boiled and Drained Yellow Sweet Corn have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Boiled and Drained Broccoli has 36.6 times more Calcium, 3.4 times more Copper, 4.1 times more Iron, 2.2 times more Magnesium, 3.2 times more Manganese, 2.4 times more Phosphorus, 3.7 times more Potassium, 21.9 times more Selenium, 112.5 times more Sodium, 2 times more Zinc and 3.3 times more Water than Boiled and Drained Yellow Sweet Corn.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Broccoli has 18.1 times more Omega 3, 2.6 times more Fructose, 3.8 times more Fiber and 1.9 times more Protein than Boiled and Drained Yellow Sweet Corn.
• While Boiled and Drained Yellow Sweet Corn contains 1.3 times more Fat and 4.2 times more Omega 6 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Boiled and Drained Yellow Sweet Corn have similar amounts of Energy, Carbohydrate and Sugars per 300 kcal.
• Both Boiled and Drained Broccoli as well as Boiled and Drained Yellow Sweet Corn have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.