Comparing Nutrients in 1 kilogram Broccoli Raab VS Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids	12%	14%	74%

Macro Nutrients

	Broccoli Raab	Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids	Recommended Dietary Allowance
Energy	7.6% 220kcal	23% 670kcal	2900kcal per day for Men 19-50 years
Fat	5.05% 4.9g	12.6% 12g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.83g	7.66% 2.45g	32g per day for Men 19-50 years
Omega 3	118% 1.9g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	28.4% 4.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	110% 143g	130g per day for Men 19-50 years
Sugars	5.24% 3.8g	61.2% 44.4g	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	2.34% 1.7g	2.5% 1.8g	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	% 1g	% 2.8g	g per day for Men 19-50 years
Sucrose	% 1.1g	% 39g	g per day for Men 19-50 years
Fiber	71% 27g	52.6% 20g	38g per day for Men 19-50 years
Protein	56.6% 31.7g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids	Recommended Dietary Allowance
Vitamin A	146% 1310μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	135% 1.62mg	32.5% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	68.5% 0.89mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.3% 12.2mg	63% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.4% 3.22mg	41.8% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	28.5% 0.37mg	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	208% 830μg	98% 390μg	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	224% 202mg	20% 18mg	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	108% 16mg	6% 0.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1867% 2240μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids	Recommended Dietary Allowance
Calcium	108% 1080mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	36.7% 0.33mg	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	268% 21.4mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	172% 3.95mg	29% 0.67mg	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	104% 730mg	65.7% 460mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	39% 1320mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	137% 2050mg	1500mg per day for Men 19-50 years
Zinc	70% 7.7mg	29% 3.2mg	11mg per day for Men 19-50 years
Water	25% 926g	22% 814g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids per 1 kg

Compare the macro and micronutrient content in 1 kg of Broccoli Raab versus 1 kg of Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Broccoli Raab vs Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids:

• 1 kilogram of Broccoli Raab has 65.5 times more Vitamin A, 4.2 times more Vitamin B1, 1.4 times more Vitamin B2, 1.2 times more Vitamin B3, 1.5 times more Vitamin B5, 4.6 times more Vitamin B6, 2.1 times more Vitamin B9, 11.2 times more Vitamin C, 18 times more Vitamin E and more Vitamin K than Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids.
• 1 kilogram of Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Broccoli Raab as well as Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Broccoli Raab vs Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids:

• 1 kilogram of Broccoli Raab has 36 times more Calcium, 1.3 times more Copper, 7.9 times more Iron, 1.7 times more Magnesium, 5.9 times more Manganese, 1.6 times more Phosphorus, 1.5 times more Potassium and 2.4 times more Zinc than Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids.
• While 1 kg of Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids contains 6.2 times more Sodium than Raw Broccoli Raab.
• Both Broccoli Raab and Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids contain similar levels of Water per one kilogram.
• 1 kilogram of Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids lack sufficient amounts of Calcium
• Both Raw Broccoli Raab as well as Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Broccoli Raab has 10.5 times more Omega 3, 1.4 times more Fiber and 1.4 times more Protein than Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids.
• While 1 kg of Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids contains 3 times more Energy, 16.7 times more Omega 6, 5 times more Carbohydrate and 11.7 times more Sugars than Raw Broccoli Raab.
• 1 kilogram of Broccoli Raab provide inadequate amounts of Energy and Omega 6
• 1 kilogram of Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids provide inadequate amounts of Omega 3