Comparing Nutrients in 5 ounces Broccoli VS Canned Corn, Sweet, Yellow, Cream Style, Regular Pack

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Canned Corn, Sweet, Yellow, Cream Style, Regular Pack	8%	5%	87%

Macro Nutrients

	Broccoli	Canned Corn, Sweet, Yellow, Cream Style, Regular Pack	Recommended Dietary Allowance
Energy	1.66% 48kcal	3.5% 102kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.29% 0.092g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	0.53% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	1.6% 0.27g	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	19.8% 25.7g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	6.3% 4.58g	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	0.45% 0.33g	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	% 0.33g	g per day for Men 19-50 years
Sucrose	% 0.14g	% 3.77g	g per day for Men 19-50 years
Fiber	9.7% 3.7g	4.48% 1.7g	38g per day for Men 19-50 years
Protein	7.14% 4g	4.4% 2.47g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Canned Corn, Sweet, Yellow, Cream Style, Regular Pack	Recommended Dietary Allowance
Vitamin A	4.9% 44μg	0.63% 5.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.4% 0.1mg	2.95% 0.035mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.8% 0.17mg	5.78% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.66% 0.91mg	8.5% 1.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	5.1% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	6.87% 0.089mg	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	16% 63.8μg	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	7.24% 6.52mg	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	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Canned Corn, Sweet, Yellow, Cream Style, Regular Pack	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	8.2% 0.074mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.99% 39.7μg	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	6.73% 0.54mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	5.74% 24mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	4.2% 0.096mg	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	5.6% 190mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	24.7% 370mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	6.83% 0.75mg	11mg per day for Men 19-50 years
Water	3.42% 127g	3% 112g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Broccoli vs Canned Corn, Sweet, Yellow, Cream Style, Regular Pack:

• Raw Broccoli has 7.8 times more Vitamin A, 2.8 times more Vitamin B1, 2.2 times more Vitamin B2, 3.2 times more Vitamin B5, 2.8 times more Vitamin B6, 1.4 times more Vitamin B9, 19.4 times more Vitamin C, 11.1 times more Vitamin E and more Vitamin K than Canned Corn, Sweet, Yellow, Cream Style, Regular Pack.
• While Canned Corn, Sweet, Yellow, Cream Style, Regular Pack contains 1.5 times more Vitamin B3 than Raw Broccoli.
• Both Raw Broccoli as well as Canned Corn, Sweet, Yellow, Cream Style, Regular Pack have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Broccoli vs Canned Corn, Sweet, Yellow, Cream Style, Regular Pack:

• Raw Broccoli has 15.7 times more Calcium, 1.9 times more Iron, 1.2 times more Magnesium, 3.1 times more Manganese, 1.3 times more Phosphorus, 2.4 times more Potassium and 6.3 times more Selenium than Canned Corn, Sweet, Yellow, Cream Style, Regular Pack.
• While Canned Corn, Sweet, Yellow, Cream Style, Regular Pack contains 7.9 times more Sodium and 1.3 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Canned Corn, Sweet, Yellow, Cream Style, Regular Pack have similar amounts of Copper and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Broccoli has 10.5 times more Omega 3, 2.2 times more Fiber and 1.6 times more Protein than Canned Corn, Sweet, Yellow, Cream Style, Regular Pack.
• While Canned Corn, Sweet, Yellow, Cream Style, Regular Pack contains 2.1 times more Energy, 3.9 times more Omega 6, 2.7 times more Carbohydrate and 1.9 times more Sugars than Raw Broccoli.
• Both Raw Broccoli as well as Canned Corn, Sweet, Yellow, Cream Style, Regular Pack have insufficient amounts of Fat, Cholesterol, Fructose, Glucose and Sucrose in 5 oz.