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

Macros Ratio

	Protein	Fat	Carbs
Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids	12%	14%	74%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	23% 670kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	12.6% 12g	5.36% 5.2g	97g per day for Men 19-50 years
Saturated Fat	7.66% 2.45g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	28.4% 4.83g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	110% 143g	24% 31g	130g per day for Men 19-50 years
Sugars	61.2% 44.4g	8.55% 6.2g	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	2.5% 1.8g	3.3% 2.4g	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	% 2.8g	% 2.3g	g per day for Men 19-50 years
Sucrose	% 39g	% 1.5g	g per day for Men 19-50 years
Fiber	52.6% 20g	73.7% 28g	38g per day for Men 19-50 years
Protein	41% 23g	68.4% 38.3g	56g per day for Men 19-50 years

Vitamins

	Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	252% 2270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.5% 0.39mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	68.5% 0.89mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63% 10mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.8% 2.1mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	169% 2.2mg	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	98% 390μg	178% 710μg	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	20% 18mg	411% 370mg	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	6% 0.9mg	169% 25.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2133% 2560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	3% 30mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	36.7% 0.33mg	83.3% 0.75mg	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	33.8% 2.7mg	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	165% 3.8mg	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	65.7% 460mg	117% 820mg	700mg per day for Men 19-50 years
Potassium	39% 1320mg	101% 3430mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	137% 2050mg	37.3% 560mg	1500mg per day for Men 19-50 years
Zinc	29% 3.2mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	22% 814g	24.7% 914g	3700g per day for Men 19-50 years

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

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

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

• 1 kg of Cooked Broccoli Raab contains 113.5 times more Vitamin A, 4.3 times more Vitamin B1, 1.6 times more Vitamin B2, 2 times more Vitamin B3, 2.1 times more Vitamin B5, 5.9 times more Vitamin B6, 1.8 times more Vitamin B9, 20.6 times more Vitamin C, 28.1 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 Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids has 3.7 times more Sodium than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 39.3 times more Calcium, 2.3 times more Copper, 4.7 times more Iron, 2.1 times more Magnesium, 5.7 times more Manganese, 1.8 times more Phosphorus, 2.6 times more Potassium, 2.2 times more Selenium and 1.7 times more Zinc than Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids.
• Both Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids and Cooked Broccoli Raab contain similar levels of Water per one kilogram.
• 1 kilogram of Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids has 2.7 times more Energy, 15.6 times more Omega 6, 4.6 times more Carbohydrate and 7.2 times more Sugars than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 11.2 times more Omega 3, 1.4 times more Fiber and 1.7 times more Protein than Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids.
• 1 kilogram of Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids provide inadequate amounts of Omega 3
• 1 kilogram of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6