Comparing Nutrients in 500 calories Boiled Broccoli VS White Sweet Corn

Weight per 500 calories

• Boiled Broccoli: 1429g
• White Sweet Corn: 581g

Raw White Sweet Corn has 2.5 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 500 calories - Boiled Broccoli or White Sweet Corn?

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
White Sweet Corn	13%	11%	76%

Macro Nutrients

	Boiled Broccoli	White Sweet Corn	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.04% 5.86g	7.07% 6.86g	97g per day for Men 19-50 years
Saturated Fat	3.53% 1.13g	3.3% 1.06g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	5.8% 0.093g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	18.5% 3.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	85% 111g	130g per day for Men 19-50 years
Sugars	27.4% 20g	26% 18.7g	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	14.6% 10.6g	NA	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	% 7g	NA	g per day for Men 19-50 years
Sucrose	% 1.14g	NA	g per day for Men 19-50 years
Fiber	124% 47g	41.3% 15.7g	38g per day for Men 19-50 years
Protein	60.7% 34g	33.4% 18.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	White Sweet Corn	Recommended Dietary Allowance
Vitamin A	122% 1100μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.4% 7.9mg	61.8% 9.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	176% 8.8mg	88.4% 4.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	220% 2.86mg	24.6% 0.32mg	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	386% 1543μg	67% 267μg	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	1030% 927mg	44% 39.5mg	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	138% 20.7mg	2.7% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1680% 2016μg	1.45% 1.74μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	White Sweet Corn	Recommended Dietary Allowance
Calcium	57% 571mg	1.16% 11.6mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	35% 0.31mg	0.9mg per day for Men 19-50 years
Fluoride	1.43% 57μg	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	120% 9.57mg	37.8% 3.02mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	51.2% 215mg	420mg per day for Men 19-50 years
Manganese	120% 2.77mg	40.7% 0.94mg	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	137% 957mg	74% 517mg	700mg per day for Men 19-50 years
Potassium	123% 4186mg	46% 1570mg	3400mg per day for Men 19-50 years
Selenium	41.6% 23μg	6.34% 3.5μg	55μg per day for Men 19-50 years
Sodium	39% 586mg	5.8% 87.2mg	1500mg per day for Men 19-50 years
Zinc	58.4% 6.43mg	23.8% 2.6mg	11mg per day for Men 19-50 years
Water	34.5% 1275g	12% 442g	3700g per day for Men 19-50 years

Boiled Broccoli VS White Sweet Corn Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Broccoli or White Sweet Corn?

Lets compare vitamin content per 500 calories of Boiled Broccoli vs White Sweet Corn:

• 500 calories of Boiled Broccoli have more Vitamin A, 5 times more Vitamin B2, 2 times more Vitamin B5, 8.9 times more Vitamin B6, 5.8 times more Vitamin B9, 23.5 times more Vitamin C, 50.9 times more Vitamin E and 1155.7 times more Vitamin K than White Sweet Corn.
• While 500 kcal of Raw White Sweet Corn contain 1.3 times more Vitamin B1 and 1.3 times more Vitamin B3 than Boiled and Drained Broccoli.
• 500 calories of White Sweet Corn have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled and Drained Broccoli as well as Raw White Sweet Corn have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Broccoli vs White Sweet Corn:

• 500 calories of Boiled Broccoli have 49.1 times more Calcium, 2.8 times more Copper, 3.2 times more Iron, 1.4 times more Magnesium, 3 times more Manganese, 1.8 times more Phosphorus, 2.7 times more Potassium, 6.6 times more Selenium, 6.7 times more Sodium, 2.5 times more Zinc and 2.9 times more Water than White Sweet Corn.
• 500 calories of White Sweet Corn lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Broccoli have 18.3 times more Omega 3, 3 times more Fiber and 1.8 times more Protein than White Sweet Corn.
• While 500 kcal of Raw White Sweet Corn contain 4.3 times more Omega 6 than Boiled and Drained Broccoli.
• Both Boiled Broccoli and White Sweet Corn offer comparable quantities of Energy, Carbohydrate and Sugars per 500 calories.
• 500 calories of Boiled Broccoli provide inadequate amounts of Omega 6
• 500 calories of White Sweet Corn provide inadequate amounts of Omega 3