Comparing Nutrients in 7 ounces Broccoli VS Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids	11%	10%	79%

Macro Nutrients

	Broccoli	Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	4.17% 121kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	1.58% 1.53g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	2.65% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	21% 27.5g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	11.4% 8.24g	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	1.86% 1.35g	0.47% 0.34g	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	% 0.97g	% 0.52g	g per day for Men 19-50 years
Sucrose	% 0.2g	% 7.24g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	10% 5.6g	6.9% 3.87g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids	Recommended Dietary Allowance
Vitamin A	6.84% 61.5μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.93% 1.27mg	11% 1.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.14mg	20.7% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	5.65% 0.073mg	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	31.3% 125μg	19% 75.4μg	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	197% 177mg	5.73% 5.16mg	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	10.3% 1.55mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 202μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids	Recommended Dietary Allowance
Calcium	9.33% 93mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	11% 0.097mg	6.17% 0.056mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.89% 35.7μg	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	18% 1.45mg	8.93% 0.71mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	7.08% 0.16mg	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	18.7% 131mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	18.4% 627mg	7.94% 270mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	25.8% 387mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	7.04% 0.77mg	11mg per day for Men 19-50 years
Water	4.8% 177g	4.43% 164g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Broccoli vs Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids:

• Raw Broccoli has 15.5 times more Vitamin A, 4.7 times more Vitamin B1, 7.8 times more Vitamin B2, 4.7 times more Vitamin B6, 1.7 times more Vitamin B9, 34.3 times more Vitamin C, 26 times more Vitamin E and more Vitamin K than Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids.
• While Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids contain 1.4 times more Vitamin B3 than Raw Broccoli.
• Both Raw Broccoli and Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids have similar amounts of Vitamin B5 per 7 oz.
• Both Raw Broccoli as well as Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Broccoli vs Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids:

• Raw Broccoli has 11.8 times more Calcium, 1.8 times more Copper, 2 times more Iron, 1.4 times more Magnesium, 2.6 times more Manganese, 1.4 times more Phosphorus, 2.3 times more Potassium and 5 times more Selenium than Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids.
• While Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids contain 5.9 times more Sodium than Raw Broccoli.
• Both Raw Broccoli and Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids have similar amounts of Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Broccoli has 9 times more Omega 3, 1.5 times more Fiber and 1.4 times more Protein than Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids.
• While Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids contain 1.8 times more Energy, 4.6 times more Omega 6, 2.1 times more Carbohydrate and 2.4 times more Sugars than Raw Broccoli.
• Both Raw Broccoli as well as Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids have insufficient amounts of Fat, Cholesterol, Fructose, Glucose and Sucrose in 7 oz.