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

Macros Ratio

	Protein	Fat	Carbs
Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids	12%	14%	74%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids	Broccoli Raab	Recommended Dietary Allowance
Energy	10.5% 304kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	5.7% 5.53g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	3.47% 1.1g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	5.1% 0.082g	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	13% 2.2g	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	50% 65g	9.94% 13g	130g per day for Men 19-50 years
Sugars	27.8% 20g	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	1.13% 0.82g	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	% 1.27g	% 0.45g	g per day for Men 19-50 years
Sucrose	% 17.7g	% 0.5g	g per day for Men 19-50 years
Fiber	24% 9.07g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	66% 594μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.7% 0.18mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.5% 4.56mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	29.2% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	44.2% 177μg	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	9.07% 8.16mg	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	2.72% 0.41mg	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, Whole Kernel, Drained Solids	Broccoli Raab	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	16.6% 0.15mg	21% 0.19mg	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	15.3% 1.22mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	13.2% 0.3mg	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	30% 209mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	17.6% 599mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	62% 930mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	13% 1.45mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	10% 369g	11.3% 420g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids 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, Whole Kernel, Drained Solids vs Broccoli Raab:

• 1 lb of Raw Broccoli Raab contains 65.5 times more Vitamin A, 4.2 times more Vitamin B1, 1.4 times more Vitamin B2, 1.5 times more Vitamin B5, 4.6 times more Vitamin B6, 2.1 times more Vitamin B9, 11.2 times more Vitamin C, 18 times more Vitamin E and more Vitamin K than Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids.
• Both Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids and Broccoli Raab provide similar amounts of Vitamin B3 per one pound.
• 1 pound 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 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, Whole Kernel, Drained Solids vs Broccoli Raab:

• 1 pound of Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids has 6.2 times more Sodium than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 36 times more Calcium, 1.3 times more Copper, 7.9 times more Iron, 1.7 times more Magnesium, 5.9 times more Manganese, 1.6 times more Phosphorus, 1.5 times more Potassium and 2.4 times more Zinc than Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids.
• Both Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids and Broccoli Raab contain similar levels of Water per one pound.
• 1 pound of Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids lack sufficient amounts of Calcium
• Both Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids 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, Whole Kernel, Drained Solids has 3 times more Energy, 16.7 times more Omega 6, 5 times more Carbohydrate and 11.7 times more Sugars than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 10.5 times more Omega 3, 1.4 times more Fiber and 1.4 times more Protein than Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids.
• 1 pound of Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids provide inadequate amounts of Omega 3
• 1 pound of Broccoli Raab provide inadequate amounts of Energy and Omega 6