Comparing Nutrients in 500 calories Yellow Sweet CornVS Boiled Broccoli

Weight per 500 calories

Yellow Sweet Corn

581g

Boiled Broccoli

1429g

Yellow Sweet Corn has 2.5 times more energy per 100g than Boiled Broccoli. It has average energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Which food has more nutrients per 500 calories - Yellow Sweet Corn or Boiled Broccoli?

Macros Ratio

Protein Fat Carbs

Yellow Sweet Corn

13%

12%

75%

Boiled Broccoli

23%

68%

500 kcal ▼

Macro Nutrients

Yellow Sweet Cornvs Boiled Broccoli

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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8.1%7.85g

Fat

6.04%5.86g

7.85 gvs5.86 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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5.9%1.9g

Saturated Fat

3.53%1.13g

1.9 gvs1.13 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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5.1%0.081g

Omega 3

106%1.7g

0.081 gvs1.7 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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16%2.74g

Omega 6

4.3%0.73g

2.74 gvs0.73 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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83.6%109g

Carbohydrate

79%103g

109 gvs103 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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50.2%36.4g

Sugars

27.4%20g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

36.4 gvs20 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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15.6%11.3g

Fructose

14.6%10.6g

≤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]

11.3 gvs10.6 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%20g

Glucose

%7g

20 gvs7 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%5.17g

Sucrose

%1.14g

5.17 gvs1.14 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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30.6%11.6g

Fiber

124%47g

11.6 gvs47 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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34%19g

Protein

60.7%34g

19 gvs34 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Yellow Sweet Cornvs Boiled Broccoli

5.8%52.3μg

Vitamin A

122%1100μg

RAE, retinol activity equivalents

52.3 μgvs1100 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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75%0.9mg

Vitamin B1

75%0.9mg

Thiamine

0.9 mgvs0.9 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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24.6%0.32mg

Vitamin B2

135%1.76mg

Riboflavin

0.32 mgvs1.76 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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64.3%10.3mg

Vitamin B3

49.4%7.9mg

Niacin, nicotinic acid, niacinamide

10.3 mgvs7.9 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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83.4%4.17mg

Vitamin B5

176%8.8mg

Pantothenic acid

4.17 mgvs8.8 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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41.6%0.54mg

Vitamin B6

220%2.86mg

Pyridoxine

0.54 mgvs2.86 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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61%244μg

Vitamin B9

386%1543μg

Folates and Folic Acid

244 μgvs1543 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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44%39.5mg

Vitamin C

1030%927mg

Ascorbic acid

39.5 mgvs927 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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2.7%0.41mg

Vitamin E

138%20.7mg

Tocopherols and Tocotrienols

0.41 mgvs20.7 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1.45%1.74μg

Vitamin K

1680%2016μg

Phytomenadione or phylloquinone

1.74 μgvs2016 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Yellow Sweet Cornvs Boiled Broccoli

1.16%11.6mg

Calcium

57%571mg

11.6 mgvs571 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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35%0.31mg

Copper

97%0.87mg

0.31 mgvs0.87 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

1.43%57μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs57 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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37.8%3.02mg

Iron

120%9.57mg

3.02 mgvs9.57 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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51.2%215mg

Magnesium

71.4%300mg

215 mgvs300 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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41.2%0.95mg

Manganese

120%2.77mg

0.95 mgvs2.77 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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74%517mg

Phosphorus

137%957mg

517 mgvs957 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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46%1570mg

Potassium

123%4186mg

1570 mgvs4186 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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6.34%3.5μg

Selenium

41.6%23μg

3.5 μgvs23 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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5.8%87.2mg

Sodium

39%586mg

87.2 mgvs586 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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24.3%2.67mg

Zinc

58.4%6.43mg

2.67 mgvs6.43 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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12%442g

Water

34.5%1275g

442 gvs1275 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Yellow Sweet Corn vs Boiled Broccoli:

Raw Yellow Sweet Corn has 1.3 times more Vitamin B3 than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 21 times more Vitamin A, 5.5 times more Vitamin B2, 2.1 times more Vitamin B5, 5.3 times more Vitamin B6, 6.3 times more Vitamin B9, 23.5 times more Vitamin C, 50.9 times more Vitamin E and 1155.7 times more Vitamin K than Raw Yellow Sweet Corn.
Both Raw Yellow Sweet Corn and Boiled and Drained Broccoli have similar amounts of Vitamin B1 per 500 kcal.
Both Raw Yellow Sweet Corn as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Yellow Sweet Corn vs Boiled Broccoli:

Boiled and Drained Broccoli contains 49.1 times more Calcium, 2.8 times more Copper, 3.2 times more Iron, 1.4 times more Magnesium, 2.9 times more Manganese, 1.8 times more Phosphorus, 2.7 times more Potassium, 6.6 times more Selenium, 6.7 times more Sodium, 2.4 times more Zinc and 2.9 times more Water than Raw Yellow Sweet Corn.

Comparison of macro-nutrients per 500 calories:

Raw Yellow Sweet Corn has 1.3 times more Fat, 1.7 times more Saturated Fat, 3.8 times more Omega 6 and 1.8 times more Sugars than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 20.9 times more Omega 3, 4.1 times more Fiber and 1.8 times more Protein than Raw Yellow Sweet Corn.
Both Raw Yellow Sweet Corn and Boiled and Drained Broccoli have similar amounts of Energy, Carbohydrate and Fructose per 500 kcal.
Both Raw Yellow Sweet Corn as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Yellow Sweet CornVS Boiled Yellow Sweet CornBoiled BroccoliVS Boiled Yellow Sweet CornYellow Sweet CornVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 500 calories Yellow Sweet CornVS Boiled Broccoli

Weight per 500 calories

Which food has more nutrients per 500 calories - Yellow Sweet Corn or Boiled Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: