Comparing Nutrients in 1 pound Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt	11%	6%	83%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt	Broccoli Raab	Recommended Dietary Allowance
Energy	14.7% 426kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	3.46% 3.36g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	9% 1.53g	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	78% 101g	9.94% 13g	130g per day for Men 19-50 years
Sugars	22.5% 16.3g	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	3.3% 2.4g	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	% 2.54g	% 0.45g	g per day for Men 19-50 years
Sucrose	% 10.4g	% 0.5g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	25% 14g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	66% 594μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65.8% 0.79mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43% 6.9mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	29.2% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	78% 1mg	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	35% 141μg	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	24% 21.8mg	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	2.4% 0.36mg	49% 7.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt	Broccoli Raab	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	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	34.6% 2.77mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	31.3% 132mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	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	48.6% 340mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	33.5% 1139mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	72.6% 1089mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	8.97% 332g	11.3% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt VS Broccoli Raab per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt 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 Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt vs Broccoli Raab:

• 1 pound of Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt has 1.2 times more Vitamin B3 and 1.3 times more Vitamin B6 than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 10.9 times more Vitamin A, 1.9 times more Vitamin B2, 1.3 times more Vitamin B5, 2.7 times more Vitamin B9, 4.2 times more Vitamin C, 20.3 times more Vitamin E and 560 times more Vitamin K than Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt.
• Both Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt and Broccoli Raab provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt vs Broccoli Raab:

• 1 pound of Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt has 1.3 times more Magnesium, 1.3 times more Potassium and 7.3 times more Sodium than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 36 times more Calcium, 3.5 times more Iron, 2.8 times more Manganese and 1.3 times more Water than Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt.
• Both Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt and Broccoli Raab contain similar levels of Copper, Phosphorus and Zinc per one pound.
• 1 pound of Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt lack sufficient amounts of Calcium
• Both Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt as well as Raw Broccoli Raab lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt has 4.3 times more Energy, 7.8 times more Carbohydrate and 9.4 times more Sugars than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 18.9 times more Omega 3 than Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt.
• Both Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt and Broccoli Raab offer comparable quantities of Fiber and Protein per one pound.
• 1 pound of Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt provide inadequate amounts of Omega 3
• 1 pound of Broccoli Raab provide inadequate amounts of Energy
• Both Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in one pound.