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

Macros Ratio

	Protein	Fat	Carbs
Canned Corn, Sweet, Yellow, Cream Style, Regular Pack	8%	5%	87%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Canned Corn, Sweet, Yellow, Cream Style, Regular Pack	Broccoli Raab	Recommended Dietary Allowance
Energy	11.3% 327kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	5.15% 0.88g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.3% 82.2g	9.94% 13g	130g per day for Men 19-50 years
Sugars	20.2% 14.7g	2.38% 1.72g	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	1.44% 1.04g	1.06% 0.77g	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	% 0.45g	g per day for Men 19-50 years
Sucrose	% 12g	% 0.5g	g per day for Men 19-50 years
Fiber	14.3% 5.44g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	14% 7.9g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Canned Corn, Sweet, Yellow, Cream Style, Regular Pack	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	2% 18μg	66% 594μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.45% 0.11mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.2% 4.35mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.3% 0.82mg	29.2% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	59.7% 0.78mg	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	51% 204μg	94% 376μg	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	23% 21mg	102% 92mg	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	2.1% 0.32mg	49% 7.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Corn, Sweet, Yellow, Cream Style, Regular Pack	Broccoli Raab	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	26.2% 0.24mg	21% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	3.18% 127μg	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	21.5% 1.72mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	78% 1.8mg	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	33% 231mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	18% 608mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	79% 1184mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	9.65% 357g	11.3% 420g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Canned Corn, Sweet, Yellow, Cream Style, Regular Pack versus 1 lb of 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, Cream Style, Regular Pack vs Broccoli Raab:

• 1 lb of Raw Broccoli Raab contains 32.8 times more Vitamin A, 6.5 times more Vitamin B1, 2.4 times more Vitamin B2, 1.3 times more Vitamin B3, 1.8 times more Vitamin B5, 2.7 times more Vitamin B6, 1.8 times more Vitamin B9, 4.4 times more Vitamin C, 23.1 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 Canned Corn, Sweet, Yellow, Cream Style, Regular Pack as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Canned Corn, Sweet, Yellow, Cream Style, Regular Pack has 1.2 times more Copper and 7.9 times more Sodium than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 36 times more Calcium, 5.6 times more Iron, 1.3 times more Magnesium, 5.8 times more Manganese, 1.4 times more Phosphorus, 1.5 times more Potassium and 1.5 times more Zinc than Canned Corn, Sweet, Yellow, Cream Style, Regular Pack.
• Both Canned Corn, Sweet, Yellow, Cream Style, Regular Pack and Broccoli Raab contain similar levels of Water per one pound.
• 1 pound of Canned Corn, Sweet, Yellow, Cream Style, Regular Pack lack sufficient amounts of Calcium
• Both Canned Corn, Sweet, Yellow, Cream Style, Regular Pack as well as Raw Broccoli Raab lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Corn, Sweet, Yellow, Cream Style, Regular Pack has 3.3 times more Energy, 6.4 times more Carbohydrate and 8.5 times more Sugars than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 31.5 times more Omega 3, 2.3 times more Fiber and 1.8 times more Protein than Canned Corn, Sweet, Yellow, Cream Style, Regular Pack.
• 1 pound of Canned Corn, Sweet, Yellow, Cream Style, Regular Pack provide inadequate amounts of Omega 3
• 1 pound of Broccoli Raab provide inadequate amounts of Energy
• Both Canned Corn, Sweet, Yellow, Cream Style, Regular Pack as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in one pound.