Comparing Nutrients in 7 ounces Broccoli VS Boiled Yellow Sweet Corn

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Boiled Yellow Sweet Corn	12%	12%	76%

Macro Nutrients

	Broccoli	Boiled Yellow Sweet Corn	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	6.57% 191kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	3.07% 2.98g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	1.22% 0.39g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	6.84% 1.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	32% 41.6g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	12.4% 9g	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	2.16% 1.57g	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	% 1.67g	g per day for Men 19-50 years
Sucrose	% 0.2g	% 5.44g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	10% 5.6g	12% 6.77g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Boiled Yellow Sweet Corn	Recommended Dietary Allowance
Vitamin A	6.84% 61.5μg	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	15.4% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	8.7% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.93% 1.27mg	21% 3.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.14mg	31.4% 1.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	21.2% 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	31.3% 125μg	11.4% 45.6μg	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	12% 11mg	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	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 202μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Boiled Yellow Sweet Corn	Recommended Dietary Allowance
Calcium	9.33% 93mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	11% 0.097mg	11% 0.097mg	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	18% 1.45mg	11% 0.89mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	14.4% 0.33mg	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	22% 153mg	700mg per day for Men 19-50 years
Potassium	18.4% 627mg	12.7% 433mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	4.8% 177g	3.94% 146g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Broccoli vs Boiled Yellow Sweet Corn:

• Raw Broccoli has 2.4 times more Vitamin A, 2.1 times more Vitamin B2, 1.3 times more Vitamin B6, 2.7 times more Vitamin B9, 16.2 times more Vitamin C, 8.7 times more Vitamin E and 254 times more Vitamin K than Boiled and Drained Yellow Sweet Corn.
• While Boiled and Drained Yellow Sweet Corn contains 1.3 times more Vitamin B1, 2.6 times more Vitamin B3 and 1.4 times more Vitamin B5 than Raw Broccoli.
• Both Raw Broccoli as well as Boiled and Drained Yellow Sweet Corn have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Broccoli vs Boiled Yellow Sweet Corn:

• Raw Broccoli has 15.7 times more Calcium, 1.6 times more Iron, 1.3 times more Manganese, 1.4 times more Potassium, 12.5 times more Selenium, 33 times more Sodium and 1.2 times more Water than Boiled and Drained Yellow Sweet Corn.
• While Boiled and Drained Yellow Sweet Corn contains 1.5 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Boiled and Drained Yellow Sweet Corn have similar amounts of Copper, Magnesium and Phosphorus per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Broccoli has 3.5 times more Omega 3 than Boiled and Drained Yellow Sweet Corn.
• While Boiled and Drained Yellow Sweet Corn contains 2.8 times more Energy, 4.1 times more Fat, 12 times more Omega 6, 3.2 times more Carbohydrate and 2.7 times more Sugars than Raw Broccoli.
• Both Raw Broccoli and Boiled and Drained Yellow Sweet Corn have similar amounts of Fructose, Fiber and Protein per 7 oz.
• Both Raw Broccoli as well as Boiled and Drained Yellow Sweet Corn have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.