Comparing Nutrients in 5 ounces Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack	10%	5%	85%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack	Boiled Broccoli	Recommended Dietary Allowance
Energy	3.86% 112kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	0.6% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.33g	0.43% 0.072g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27.6g	7.83% 10g	130g per day for Men 19-50 years
Sugars	11% 7.92g	2.7% 1.97g	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	0.45% 0.33g	1.45% 1.05g	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	% 0.5g	% 0.69g	g per day for Men 19-50 years
Sucrose	% 6.96g	% 0.11g	g per day for Men 19-50 years
Fiber	7.46% 2.83g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	6.1% 3.4g	6.02% 3.37g	56g per day for Men 19-50 years

Vitamins

	Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0.63% 5.67μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.84% 0.058mg	7.44% 0.089mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.96% 0.1mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.65mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.96mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6% 0.078mg	22% 0.28mg	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	17.4% 69.5μg	38.3% 153μg	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	12.8% 11.5mg	102% 92mg	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	0.38% 0.057mg	13.7% 2.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	167% 200μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack	Boiled Broccoli	Recommended Dietary Allowance
Calcium	0.71% 7.1mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	7.56% 0.068mg	9.6% 0.086mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.14% 5.67μg	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	7.44% 0.6mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	4.13% 0.095mg	12% 0.27mg	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% 91mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	7.75% 264mg	12.2% 415mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	25.7% 386mg	3.87% 58mg	1500mg per day for Men 19-50 years
Zinc	5.93% 0.65mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	2.93% 109g	3.4% 127g	3700g per day for Men 19-50 years

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

• Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack has 2.1 times more Vitamin B3 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 19.3 times more Vitamin A, 1.5 times more Vitamin B1, 1.7 times more Vitamin B2, 3.6 times more Vitamin B6, 2.2 times more Vitamin B9, 8 times more Vitamin C, 36.3 times more Vitamin E and more Vitamin K than Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack.
• Both Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack and Boiled and Drained Broccoli have similar amounts of Vitamin B5 per 5 oz.
• Both Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack has 6.6 times more Sodium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 8 times more Calcium, 1.3 times more Copper, 1.6 times more Iron, 2.9 times more Manganese, 1.6 times more Potassium and 2.3 times more Selenium than Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack.
• Both Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack and Boiled and Drained Broccoli have similar amounts of Magnesium, Phosphorus, Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack has 2.3 times more Energy, 4.5 times more Omega 6, 2.7 times more Carbohydrate and 4 times more Sugars than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 17 times more Omega 3, 3.2 times more Fructose and 1.7 times more Fiber than Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack.
• Both Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack and Boiled and Drained Broccoli have similar amounts of Protein per 5 oz.
• Both Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.