Comparing Nutrients in 300 calories Canned Corn, Sweet, Yellow, Rinsed With Tap Water VS Broccoli

Weight per 300 calories

• Canned Corn, Sweet, Yellow, Rinsed With Tap Water: 469g
• Broccoli: 882g

Canned Corn, Sweet, Yellow, Rinsed With Tap Water has 1.9 times more energy per 100g than Broccoli. It has low energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 300 calories - Canned Corn, Sweet, Yellow, Rinsed With Tap Water or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Canned Corn, Sweet, Yellow, Rinsed With Tap Water	12%	17%	71%
Broccoli	27%	8%	65%

Macro Nutrients

	Canned Corn, Sweet, Yellow, Rinsed With Tap Water	Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.9% 6.7g	3.37% 3.26g	97g per day for Men 19-50 years
Saturated Fat	3.2% 1.03g	3.14% 1g	32g per day for Men 19-50 years
Omega 3	5.86% 0.094g	34.7% 0.56g	1.6g per day for Men 19-50 years
Omega 6	18.3% 3.1g	2.54% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47% 61g	45% 58.6g	130g per day for Men 19-50 years
Sugars	26.6% 19.3g	20.7% 15g	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	1.1% 0.8g	8.28% 6g	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	% 1.2g	% 4.32g	g per day for Men 19-50 years
Sucrose	% 17g	% 0.88g	g per day for Men 19-50 years
Fiber	21% 7.97g	60.4% 23g	38g per day for Men 19-50 years
Protein	18.2% 10.2g	44.4% 25g	56g per day for Men 19-50 years

Vitamins

	Canned Corn, Sweet, Yellow, Rinsed With Tap Water	Broccoli	Recommended Dietary Allowance
Vitamin A	NA	30.4% 274μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.86% 0.07mg	52.2% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.4% 0.07mg	79.4% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.66mg	35.2% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	101% 5.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	119% 1.54mg	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	34% 136μg	139% 556μg	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	8.85% 7.97mg	875% 787mg	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	NA	46% 6.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	747% 896μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Corn, Sweet, Yellow, Rinsed With Tap Water	Broccoli	Recommended Dietary Allowance
Calcium	0.94% 9.38mg	41.5% 415mg	1000mg per day for Men 19-50 years
Copper	16% 0.15mg	48% 0.43mg	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	13% 1.03mg	80.5% 6.44mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	11.4% 0.26mg	80.6% 1.85mg	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	27.5% 192mg	83% 582mg	700mg per day for Men 19-50 years
Potassium	16% 544mg	82% 2788mg	3400mg per day for Men 19-50 years
Selenium	NA	40% 22μg	55μg per day for Men 19-50 years
Sodium	51% 764mg	19.4% 291mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	10.5% 388g	21.3% 788g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Corn, Sweet, Yellow, Rinsed With Tap Water vs Broccoli:

• Raw Broccoli contains 8.9 times more Vitamin B1, 14.7 times more Vitamin B2, 1.5 times more Vitamin B3, 4.1 times more Vitamin B9 and 98.8 times more Vitamin C than Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids.
• Both Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Corn, Sweet, Yellow, Rinsed With Tap Water vs Broccoli:

• Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids have 2.6 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 44.2 times more Calcium, 3 times more Copper, 6.2 times more Iron, 3.6 times more Magnesium, 7.1 times more Manganese, 3 times more Phosphorus, 5.1 times more Potassium, 2.8 times more Zinc and 2 times more Water than Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids.

Comparison of macro-nutrients per 300 calories:

• Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids have 2.1 times more Fat, 7.2 times more Omega 6 and 1.3 times more Sugars than Raw Broccoli.
• While Raw Broccoli contains 5.9 times more Omega 3, 7.5 times more Fructose, 2.9 times more Fiber and 2.4 times more Protein than Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids.
• Both Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids and Raw Broccoli have similar amounts of Energy, Saturated Fat and Carbohydrate per 300 kcal.
• Both Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.