Comparing Nutrients in 500 calories Boiled Broccoli VS Boiled Yellow Sweet Corn with Salt

Weight per 500 calories

• Boiled Broccoli: 1429g
• Boiled Yellow Sweet Corn with Salt: 521g

Boiled and Drained Yellow Sweet Corn with Salt 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.

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

Macros Ratio

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

Macro Nutrients

	Boiled Broccoli	Boiled Yellow Sweet Corn with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.04% 5.86g	8.05% 7.8g	97g per day for Men 19-50 years
Saturated Fat	3.53% 1.13g	3.2% 1.03g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	5.86% 0.094g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	18% 3.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	84% 109g	130g per day for Men 19-50 years
Sugars	27.4% 20g	32.6% 23.6g	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	5.68% 4.1g	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	% 4.38g	g per day for Men 19-50 years
Sucrose	% 1.14g	% 14.3g	g per day for Men 19-50 years
Fiber	124% 47g	33% 12.5g	38g per day for Men 19-50 years
Protein	60.7% 34g	31.7% 17.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Boiled Yellow Sweet Corn with Salt	Recommended Dietary Allowance
Vitamin A	122% 1100μg	7.52% 67.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	40.4% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.4% 7.9mg	54.8% 8.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	176% 8.8mg	82.5% 4.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	220% 2.86mg	55.7% 0.72mg	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	30% 120μg	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	32% 28.6mg	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	3.13% 0.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1680% 2016μg	1.74% 2.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Boiled Yellow Sweet Corn with Salt	Recommended Dietary Allowance
Calcium	57% 571mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	28.4% 0.26mg	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	29.3% 2.34mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	32.2% 135mg	420mg per day for Men 19-50 years
Manganese	120% 2.77mg	38% 0.87mg	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	57.3% 401mg	700mg per day for Men 19-50 years
Potassium	123% 4186mg	33.4% 1135mg	3400mg per day for Men 19-50 years
Selenium	41.6% 23μg	1.9% 1.04μg	55μg per day for Men 19-50 years
Sodium	39% 586mg	88% 1318mg	1500mg per day for Men 19-50 years
Zinc	58.4% 6.43mg	29.4% 3.23mg	11mg per day for Men 19-50 years
Water	34.5% 1275g	10.3% 382g	3700g per day for Men 19-50 years

Boiled Broccoli VS Boiled Yellow Sweet Corn With Salt Nutrients Per 500 Kcal

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

Lets compare vitamin content per 500 calories of Boiled Broccoli vs Boiled Yellow Sweet Corn with Salt:

• 500 calories of Boiled Broccoli have 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 Yellow Sweet Corn with Salt.
• Both Boiled Broccoli and Boiled Yellow Sweet Corn with Salt provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Boiled Yellow Sweet Corn with Salt have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled and Drained Broccoli as well as Boiled and Drained Yellow Sweet Corn with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Broccoli vs Boiled Yellow Sweet Corn with Salt:

• 500 calories of Boiled Broccoli have 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, 2 times more Zinc and 3.3 times more Water than Boiled Yellow Sweet Corn with Salt.
• While 500 kcal of Boiled and Drained Yellow Sweet Corn with Salt contain 2.2 times more Sodium than Boiled and Drained Broccoli.
• 500 calories of Boiled Yellow Sweet Corn with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Broccoli have 18.1 times more Omega 3, 2.6 times more Fructose, 3.8 times more Fiber and 1.9 times more Protein than Boiled Yellow Sweet Corn with Salt.
• While 500 kcal of Boiled and Drained Yellow Sweet Corn with Salt contain 4.2 times more Omega 6 than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Boiled Yellow Sweet Corn with Salt 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 Boiled Yellow Sweet Corn with Salt provide inadequate amounts of Omega 3