Comparing Nutrients in 1 kilogram Cooked Broccoli Raab VS Cornsalad

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Cornsalad	31%	14%	55%

Macro Nutrients

	Cooked Broccoli Raab	Cornsalad	Recommended Dietary Allowance
Energy	8.62% 250kcal	7.24% 210kcal	2900kcal per day for Men 19-50 years
Fat	5.36% 5.2g	4.12% 4g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	NA	32g per day for Men 19-50 years
Omega 3	126% 2g	NA	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31g	27.7% 36g	130g per day for Men 19-50 years
Sugars	8.55% 6.2g	NA	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	3.3% 2.4g	NA	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	% 2.3g	NA	g per day for Men 19-50 years
Sucrose	% 1.5g	NA	g per day for Men 19-50 years
Fiber	73.7% 28g	NA	38g per day for Men 19-50 years
Protein	68.4% 38.3g	35.7% 20g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Cornsalad	Recommended Dietary Allowance
Vitamin A	252% 2270μg	394% 3550μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	141% 1.7mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20mg	26% 4.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.6% 4.5mg	8.4% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	210% 2.73mg	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	178% 710μg	35% 140μg	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	411% 370mg	424% 382mg	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	169% 25.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2133% 2560μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Cornsalad	Recommended Dietary Allowance
Calcium	118% 1180mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	149% 1.34mg	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	159% 12.7mg	273% 22mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	165% 3.8mg	156% 3.6mg	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	117% 820mg	75.7% 530mg	700mg per day for Men 19-50 years
Potassium	101% 3430mg	135% 4590mg	3400mg per day for Men 19-50 years
Selenium	23.6% 13μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	37.3% 560mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	24.7% 914g	25% 928g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Cornsalad per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Broccoli Raab versus 1 kg of Cornsalad to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Broccoli Raab vs Cornsalad:

• 1 kilogram of Cooked Broccoli Raab has 2.4 times more Vitamin B1, 1.6 times more Vitamin B2, 4.9 times more Vitamin B3, 10.7 times more Vitamin B5 and 5.1 times more Vitamin B9 than Cornsalad.
• While 1 kg of Raw Cornsalad contains 1.6 times more Vitamin A than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Cornsalad provide similar amounts of Vitamin B6 and Vitamin C per one kilogram.
• 1 kilogram of Cornsalad have insufficient amounts of Vitamin B5
• Both Cooked Broccoli Raab as well as Raw Cornsalad have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Broccoli Raab vs Cornsalad:

• 1 kilogram of Cooked Broccoli Raab has 3.1 times more Calcium, 2.1 times more Magnesium, 1.5 times more Phosphorus, 1.4 times more Selenium and 14 times more Sodium than Cornsalad.
• While 1 kg of Raw Cornsalad contains 1.8 times more Copper, 1.7 times more Iron and 1.3 times more Potassium than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Cornsalad contain similar levels of Manganese, Zinc and Water per one kilogram.
• 1 kilogram of Cornsalad lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Broccoli Raab has 1.9 times more Protein than Cornsalad.
• Both Cooked Broccoli Raab and Cornsalad offer comparable quantities of Carbohydrate per one kilogram.
• Both Cooked Broccoli Raab as well as Raw Cornsalad provide inadequate amounts of Energy in one kilogram.