Comparing Nutrients in 1 pound Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids	11%	10%	79%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	9.54% 277kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.5g	2.43% 2.36g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	1.26% 0.4g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	57% 0.91g	1.6g per day for Men 19-50 years
Omega 6	6.06% 1.03g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.4% 63g	11% 14g	130g per day for Men 19-50 years
Sugars	26% 19g	3.88% 2.8g	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	1.06% 0.77g	1.5% 1.1g	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	% 1.18g	% 1.04g	g per day for Men 19-50 years
Sucrose	% 16.6g	% 0.68g	g per day for Men 19-50 years
Fiber	20.3% 7.7g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	15.8% 8.85g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	114% 1030μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	57% 9.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47.4% 2.37mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	76.8% 1mg	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	43% 172μg	80.5% 322μg	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	13% 11.8mg	186% 168mg	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	0.91% 0.14mg	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	968% 1161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	1.8% 18mg	53.5% 535mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	37.8% 0.34mg	0.9mg per day for Men 19-50 years
Fluoride	2.04% 81.6μg	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	20.4% 1.63mg	72% 5.76mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	75% 1.72mg	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	30% 209mg	53% 372mg	700mg per day for Men 19-50 years
Potassium	18% 617mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	59% 885mg	17% 254mg	1500mg per day for Men 19-50 years
Zinc	16% 1.77mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	10% 375g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids VS Cooked Broccoli Raab per 1 lb

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

Lets compare vitamin content per 1 pound of Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids vs Cooked Broccoli Raab:

• 1 lb of Cooked Broccoli Raab contains 113.5 times more Vitamin A, 11.3 times more Vitamin B1, 9.3 times more Vitamin B2, 2.3 times more Vitamin B3, 5.9 times more Vitamin B6, 1.9 times more Vitamin B9, 14.2 times more Vitamin C, 84.3 times more Vitamin E and more Vitamin K than Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids.
• Both Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids and Cooked Broccoli Raab provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin E and Vitamin K
• Both Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids vs Cooked Broccoli Raab:

• 1 pound of Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids has 3.5 times more Sodium than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 29.5 times more Calcium, 2.7 times more Copper, 3.5 times more Iron, 1.8 times more Magnesium, 4.6 times more Manganese, 1.8 times more Phosphorus, 2.5 times more Potassium, 2.6 times more Selenium and 1.4 times more Zinc than Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids.
• Both Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids and Cooked Broccoli Raab contain similar levels of Water per one pound.
• 1 pound of Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids has 2.4 times more Energy, 4.4 times more Carbohydrate and 6.7 times more Sugars than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 28.7 times more Omega 3, 1.6 times more Fiber and 2 times more Protein than Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids.
• 1 pound of Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids provide inadequate amounts of Omega 3
• 1 pound of Cooked Broccoli Raab provide inadequate amounts of Energy
• Both Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids as well as Cooked Broccoli Raab provide inadequate amounts of Omega 6 in one pound.