Comparing Nutrients in 100 grams Broccoli VS Canned Corn, Sweet, Yellow, Rinsed With Tap Water

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Canned Corn, Sweet, Yellow, Rinsed With Tap Water	12%	17%	71%

Macro Nutrients

	Broccoli	Canned Corn, Sweet, Yellow, Rinsed With Tap Water	Recommended Dietary Allowance
Energy	1.17% 34kcal	2.2% 64kcal	2900kcal per day for Men 19-50 years
Fat	0.38% 0.37g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.11g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	3.94% 0.063g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	3.9% 0.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.1% 6.64g	10% 13g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	5.67% 4.1g	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	0.94% 0.68g	0.23% 0.17g	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	% 0.49g	% 0.26g	g per day for Men 19-50 years
Sucrose	% 0.1g	% 3.6g	g per day for Men 19-50 years
Fiber	6.84% 2.6g	4.47% 1.7g	38g per day for Men 19-50 years
Protein	5.04% 2.82g	3.9% 2.18g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Canned Corn, Sweet, Yellow, Rinsed With Tap Water	Recommended Dietary Allowance
Vitamin A	3.44% 31μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	1.25% 0.015mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9% 0.12mg	1.15% 0.015mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	4.88% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.57mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.18mg	NA	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	15.8% 63μg	7.25% 29μg	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	99% 89.2mg	1.9% 1.7mg	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	5.2% 0.78mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84.7% 102μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Canned Corn, Sweet, Yellow, Rinsed With Tap Water	Recommended Dietary Allowance
Calcium	4.7% 47mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	5.44% 0.049mg	3.44% 0.031mg	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	9.13% 0.73mg	2.75% 0.22mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	9.13% 0.21mg	2.43% 0.056mg	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	9.43% 66mg	5.86% 41mg	700mg per day for Men 19-50 years
Potassium	9.3% 316mg	3.4% 116mg	3400mg per day for Men 19-50 years
Selenium	4.55% 2.5μg	NA	55μg per day for Men 19-50 years
Sodium	2.2% 33mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	3.73% 0.41mg	2.55% 0.28mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	2.24% 82.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Broccoli vs Canned Corn, Sweet, Yellow, Rinsed With Tap Water:

• Raw Broccoli has 4.7 times more Vitamin B1, 7.8 times more Vitamin B2, 2.2 times more Vitamin B9 and 52.5 times more Vitamin C than Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids.
• Both Raw Broccoli and Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids have similar amounts of Vitamin B3 per 100 g.
• Both Raw Broccoli as well as Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Broccoli vs Canned Corn, Sweet, Yellow, Rinsed With Tap Water:

• Raw Broccoli has 23.5 times more Calcium, 1.6 times more Copper, 3.3 times more Iron, 1.9 times more Magnesium, 3.8 times more Manganese, 1.6 times more Phosphorus, 2.7 times more Potassium and 1.5 times more Zinc than Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids.
• While Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids contain 4.9 times more Sodium than Raw Broccoli.
• Both Raw Broccoli and Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids have similar amounts of Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Broccoli has 3.2 times more Omega 3, 1.5 times more Fiber and 1.3 times more Protein than Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids.
• While Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids contain 1.9 times more Energy, 3.9 times more Fat, 13.5 times more Omega 6, 2 times more Carbohydrate and 2.4 times more Sugars than Raw Broccoli.
• Both Raw Broccoli as well as Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.