Comparing Nutrients in 1 pound Yellow Sweet Corn VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Yellow Sweet Corn	13%	12%	75%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Yellow Sweet Corn	Broccoli Raab	Recommended Dietary Allowance
Energy	13.5% 390kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	6.3% 6.12g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	4.6% 1.47g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	12.6% 2.14g	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	65.2% 85g	9.94% 13g	130g per day for Men 19-50 years
Sugars	39% 28.4g	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	12% 8.8g	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	% 15.6g	% 0.45g	g per day for Men 19-50 years
Sucrose	% 4.04g	% 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	26.5% 15g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Yellow Sweet Corn	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	4.54% 41μg	66% 594μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.6% 0.7mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50% 8.03mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	65% 3.25mg	29.2% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	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	47.6% 191μg	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	34.3% 31mg	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	1.13% 1.36μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yellow Sweet Corn	Broccoli Raab	Recommended Dietary Allowance
Calcium	0.91% 9.07mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	27.2% 0.24mg	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	29.5% 2.36mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	40% 168mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	32% 0.74mg	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	57.7% 404mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	36% 1225mg	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	4.54% 68mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	9.32% 345g	11.3% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Yellow Sweet Corn VS Broccoli Raab per 1 lb

Compare the macro and micronutrient content in 1 lb of Yellow Sweet Corn 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 Yellow Sweet Corn vs Broccoli Raab:

• 1 pound of Yellow Sweet Corn has 1.4 times more Vitamin B3 and 2.2 times more Vitamin B5 than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 14.6 times more Vitamin A, 2.3 times more Vitamin B2, 1.8 times more Vitamin B6, 2 times more Vitamin B9, 3 times more Vitamin C, 23.1 times more Vitamin E and 746.7 times more Vitamin K than Raw Yellow Sweet Corn.
• Both Yellow Sweet Corn and Broccoli Raab provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Yellow Sweet Corn have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Yellow Sweet Corn as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Yellow Sweet Corn vs Broccoli Raab:

• 1 pound of Yellow Sweet Corn has 1.3 times more Copper, 1.7 times more Magnesium, 1.2 times more Phosphorus and 1.4 times more Potassium than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 54 times more Calcium, 4.1 times more Iron, 2.4 times more Manganese, 2.2 times more Sodium and 1.7 times more Zinc than Raw Yellow Sweet Corn.
• Both Yellow Sweet Corn and Broccoli Raab contain similar levels of Water per one pound.
• 1 pound of Yellow Sweet Corn lack sufficient amounts of Calcium
• Both Raw Yellow Sweet Corn as well as Raw Broccoli Raab lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Yellow Sweet Corn has 3.9 times more Energy, 16.3 times more Omega 6, 6.6 times more Carbohydrate, 16.5 times more Sugars and 11.4 times more Fructose than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 13.5 times more Omega 3 and 1.4 times more Fiber than Raw Yellow Sweet Corn.
• Both Yellow Sweet Corn and Broccoli Raab offer comparable quantities of Protein per one pound.
• 1 pound of Yellow Sweet Corn provide inadequate amounts of Omega 3
• 1 pound of Broccoli Raab provide inadequate amounts of Energy and Omega 6