Comparing Nutrients in 500 calories White Sweet Corn VS Boiled Broccoli

Weight per 500 calories

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

White Sweet Corn has 2.5 times more energy per 100g than Boiled Broccoli. It has average energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

White Sweet Corn VS Boiled Broccoli Nutrients Per 500 Kcal

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

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

• 500 calories of White Sweet Corn have 1.3 times more Vitamin B1 and 1.3 times more Vitamin B3 than Boiled Broccoli.
• While 500 kcal of Boiled and Drained Broccoli contain 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 Raw White Sweet Corn.
• 500 calories of White Sweet Corn have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw White Sweet Corn as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

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