Comparing Nutrients in 1 pound Cooked Broccoli Raab VS Canned Corn, Sweet, Yellow, Cream Style, Regular Pack

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Canned Corn, Sweet, Yellow, Cream Style, Regular Pack	8%	5%	87%

Macro Nutrients

	Cooked Broccoli Raab	Canned Corn, Sweet, Yellow, Cream Style, Regular Pack	Recommended Dietary Allowance
Energy	3.9% 113kcal	11.3% 327kcal	2900kcal per day for Men 19-50 years
Fat	2.43% 2.36g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	1.26% 0.4g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	57% 0.91g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	5.15% 0.88g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14g	63.3% 82.2g	130g per day for Men 19-50 years
Sugars	3.88% 2.8g	20.2% 14.7g	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	1.5% 1.1g	1.44% 1.04g	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	% 1.04g	% 1.04g	g per day for Men 19-50 years
Sucrose	% 0.68g	% 12g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	14.3% 5.44g	38g per day for Men 19-50 years
Protein	31% 17.4g	14% 7.9g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Canned Corn, Sweet, Yellow, Cream Style, Regular Pack	Recommended Dietary Allowance
Vitamin A	114% 1030μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	9.45% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.14mg	27.2% 4.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	16.3% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.8% 1mg	22% 0.29mg	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	80.5% 322μg	51% 204μg	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	186% 168mg	23% 21mg	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	76.5% 11.5mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	968% 1161μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Canned Corn, Sweet, Yellow, Cream Style, Regular Pack	Recommended Dietary Allowance
Calcium	53.5% 535mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	26.2% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.18% 127μg	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	72% 5.76mg	21.5% 1.72mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	18.4% 77mg	420mg per day for Men 19-50 years
Manganese	75% 1.72mg	13.4% 0.31mg	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	53% 372mg	33% 231mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	18% 608mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	17% 254mg	79% 1184mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	11.2% 415g	9.65% 357g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Canned Corn, Sweet, Yellow, Cream Style, Regular Pack per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Broccoli Raab versus 1 lb of Canned Corn, Sweet, Yellow, Cream Style, Regular Pack to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Broccoli Raab vs Canned Corn, Sweet, Yellow, Cream Style, Regular Pack:

• 1 pound of Cooked Broccoli Raab has 56.8 times more Vitamin A, 6.8 times more Vitamin B1, 2.6 times more Vitamin B2, 2.1 times more Vitamin B3, 2.5 times more Vitamin B5, 3.5 times more Vitamin B6, 1.6 times more Vitamin B9, 8 times more Vitamin C, 36.1 times more Vitamin E and more Vitamin K than Canned Corn, Sweet, Yellow, Cream Style, Regular Pack.
• 1 pound of Canned Corn, Sweet, Yellow, Cream Style, Regular Pack have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Cooked Broccoli Raab as well as Canned Corn, Sweet, Yellow, Cream Style, Regular Pack have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Broccoli Raab vs Canned Corn, Sweet, Yellow, Cream Style, Regular Pack:

• 1 pound of Cooked Broccoli Raab has 39.3 times more Calcium, 1.4 times more Copper, 3.3 times more Iron, 1.6 times more Magnesium, 5.6 times more Manganese, 1.6 times more Phosphorus, 2.6 times more Potassium and 3.3 times more Selenium than Canned Corn, Sweet, Yellow, Cream Style, Regular Pack.
• While 1 lb of Canned Corn, Sweet, Yellow, Cream Style, Regular Pack contains 4.7 times more Sodium than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Canned Corn, Sweet, Yellow, Cream Style, Regular Pack contain similar levels of Zinc and Water per one pound.
• 1 pound of Canned Corn, Sweet, Yellow, Cream Style, Regular Pack lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Broccoli Raab has 33.5 times more Omega 3, 2.3 times more Fiber and 2.2 times more Protein than Canned Corn, Sweet, Yellow, Cream Style, Regular Pack.
• While 1 lb of Canned Corn, Sweet, Yellow, Cream Style, Regular Pack contains 2.9 times more Energy, 5.8 times more Carbohydrate and 5.2 times more Sugars than Cooked Broccoli Raab.
• 1 pound of Cooked Broccoli Raab provide inadequate amounts of Energy
• 1 pound of Canned Corn, Sweet, Yellow, Cream Style, Regular Pack provide inadequate amounts of Omega 3
• Both Cooked Broccoli Raab as well as Canned Corn, Sweet, Yellow, Cream Style, Regular Pack provide inadequate amounts of Omega 6 in one pound.