Comparing Nutrients in 5 ounces Broccoli VS Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids	11%	6%	83%

Macro Nutrients

	Broccoli	Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids	Recommended Dietary Allowance
Energy	1.66% 48kcal	3.13% 91kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.24% 9.4g	17% 22g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	NA	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	1.33% 0.96g	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	% 0.69g	NA	g per day for Men 19-50 years
Sucrose	% 0.14g	NA	g per day for Men 19-50 years
Fiber	9.7% 3.7g	2.6% 0.99g	38g per day for Men 19-50 years
Protein	7.14% 4g	4.94% 2.76g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids	Recommended Dietary Allowance
Vitamin A	4.9% 44μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.4% 0.1mg	3.07% 0.037mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.8% 0.17mg	6.65% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.66% 0.91mg	8.3% 1.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	14.8% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	4.03% 0.052mg	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	22.3% 89.3μg	13.5% 54μg	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	140% 126mg	8.66% 7.8mg	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	7.37% 1.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	0.57% 5.67mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	8.8% 0.079mg	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	7.26% 0.58mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	2.03% 0.047mg	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	13.4% 94mg	10.3% 72.3mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	6.84% 232mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	3.42% 127g	3.1% 115g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Broccoli vs Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids:

• Raw Broccoli has more Vitamin A, 2.7 times more Vitamin B1, 1.9 times more Vitamin B2, 4.7 times more Vitamin B6, 1.7 times more Vitamin B9 and 16.2 times more Vitamin C than Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids.
• While Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids contain 1.5 times more Vitamin B3 than Raw Broccoli.
• Both Raw Broccoli and Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids have similar amounts of Vitamin B5 per 5 oz.
• Both Raw Broccoli as well as Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Broccoli vs Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids:

• Raw Broccoli has 11.8 times more Calcium, 1.8 times more Iron, 1.3 times more Magnesium, 6.4 times more Manganese, 1.3 times more Phosphorus, 1.9 times more Potassium, 4.2 times more Selenium and 2.8 times more Sodium than Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids.
• Both Raw Broccoli and Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids have similar amounts of Copper, Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Broccoli has 9 times more Omega 3, 3.7 times more Fiber and 1.4 times more Protein than Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids.
• While Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids contain 1.9 times more Energy, 4.6 times more Omega 6 and 2.3 times more Carbohydrate than Raw Broccoli.
• Both Raw Broccoli as well as Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.