Comparing Nutrients in 1 kilogram Corn, sweet, yellow, frozen, kernels cut off cob, unprepared VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	12%	7%	81%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	30.3% 880kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	8.04% 7.8g	5.36% 5.2g	97g per day for Men 19-50 years
Saturated Fat	3.7% 1.2g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	21% 3.55g	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	159% 207g	24% 31g	130g per day for Men 19-50 years
Sugars	34.5% 25g	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	4.14% 3g	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	% 3.8g	% 2.3g	g per day for Men 19-50 years
Sucrose	% 16.5g	% 1.5g	g per day for Men 19-50 years
Fiber	55.3% 21g	73.7% 28g	38g per day for Men 19-50 years
Protein	54% 30g	68.4% 38.3g	56g per day for Men 19-50 years

Vitamins

	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	11% 100μg	252% 2270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69% 0.83mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.3% 0.68mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	109% 17.4mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.2% 3.6mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	129% 1.68mg	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	90% 360μg	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	71% 64mg	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	5.33% 0.8mg	169% 25.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	2133% 2560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	4% 40mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	83.3% 0.75mg	0.9mg per day for Men 19-50 years
Fluoride	3.65% 146μg	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	52.5% 4.2mg	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	53.5% 1.23mg	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	100% 700mg	117% 820mg	700mg per day for Men 19-50 years
Potassium	62.6% 2130mg	101% 3430mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	37.3% 560mg	1500mg per day for Men 19-50 years
Zinc	34.5% 3.8mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	20.3% 750g	24.7% 914g	3700g per day for Men 19-50 years

Nutrient Comparison: Corn, sweet, yellow, frozen, kernels cut off cob, unprepared VS Cooked Broccoli Raab per 1 kg

Compare the macro and micronutrient content in 1 kg of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared 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 Corn, sweet, yellow, frozen, kernels cut off cob, unprepared vs Cooked Broccoli Raab:

• 1 kg of Cooked Broccoli Raab contains 22.7 times more Vitamin A, 2 times more Vitamin B1, 2.1 times more Vitamin B2, 1.3 times more Vitamin B6, 2 times more Vitamin B9, 5.8 times more Vitamin C, 31.6 times more Vitamin E and 853.3 times more Vitamin K than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared and Cooked Broccoli Raab provide similar amounts of Vitamin B3 and Vitamin B5 per one kilogram.
• 1 kilogram of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Corn, sweet, yellow, frozen, kernels cut off cob, unprepared vs Cooked Broccoli Raab:

• 1 kg of Cooked Broccoli Raab contains 29.5 times more Calcium, 2.1 times more Copper, 3 times more Iron, 1.5 times more Magnesium, 3.1 times more Manganese, 1.6 times more Potassium, 1.9 times more Selenium, 18.7 times more Sodium and 1.4 times more Zinc than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared and Cooked Broccoli Raab contain similar levels of Phosphorus and Water per one kilogram.
• 1 kilogram of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared has 3.5 times more Energy, 11.5 times more Omega 6, 6.6 times more Carbohydrate and 4 times more Sugars than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 18.3 times more Omega 3, 1.3 times more Fiber and 1.3 times more Protein than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• 1 kilogram of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared provide inadequate amounts of Omega 3
• 1 kilogram of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6