Comparing Nutrients in 5 ounces Cooked Broccoli Raab VS Canned Corn, Sweet, Yellow, Rinsed With Tap Water

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Canned Corn, Sweet, Yellow, Rinsed With Tap Water	12%	17%	71%

Macro Nutrients

	Cooked Broccoli Raab	Canned Corn, Sweet, Yellow, Rinsed With Tap Water	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	3.13% 91kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.74g	2.1% 2.03g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	0.97% 0.31g	32g per day for Men 19-50 years
Omega 3	18% 0.28g	1.77% 0.028g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	5.5% 0.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.4% 4.42g	14% 18.5g	130g per day for Men 19-50 years
Sugars	1.2% 0.88g	8.04% 5.83g	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	0.47% 0.34g	0.33% 0.24g	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	% 0.33g	% 0.37g	g per day for Men 19-50 years
Sucrose	% 0.21g	% 5.1g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	6.34% 2.4g	38g per day for Men 19-50 years
Protein	9.7% 5.43g	5.5% 3.1g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Canned Corn, Sweet, Yellow, Rinsed With Tap Water	Recommended Dietary Allowance
Vitamin A	35.8% 322μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	1.77% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	1.64% 0.021mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.86mg	6.9% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	NA	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	25% 101μg	10.3% 41μg	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	58.3% 52.4mg	2.68% 2.4mg	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	24% 3.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	302% 363μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Canned Corn, Sweet, Yellow, Rinsed With Tap Water	Recommended Dietary Allowance
Calcium	16.7% 167mg	0.28% 2.83mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	4.9% 0.044mg	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	22.5% 1.8mg	3.9% 0.31mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	23.4% 0.54mg	3.45% 0.079mg	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	16.6% 116mg	8.3% 58mg	700mg per day for Men 19-50 years
Potassium	14.3% 486mg	4.84% 164mg	3400mg per day for Men 19-50 years
Selenium	3.35% 1.84μg	NA	55μg per day for Men 19-50 years
Sodium	5.3% 79.4mg	15.4% 231mg	1500mg per day for Men 19-50 years
Zinc	6.96% 0.77mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.17% 117g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Canned Corn, Sweet, Yellow, Rinsed With Tap Water per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Broccoli Raab versus 5 oz of Canned Corn, Sweet, Yellow, Rinsed With Tap Water to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Broccoli Raab vs Canned Corn, Sweet, Yellow, Rinsed With Tap Water:

• 5 ounces of Cooked Broccoli Raab have 11.3 times more Vitamin B1, 9.3 times more Vitamin B2, 2.6 times more Vitamin B3, 2.4 times more Vitamin B9 and 21.8 times more Vitamin C than Canned Corn, Sweet, Yellow, Rinsed With Tap Water.
• 5 ounces of Canned Corn, Sweet, Yellow, Rinsed With Tap Water have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin C
• Both Cooked Broccoli Raab as well as Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Broccoli Raab vs Canned Corn, Sweet, Yellow, Rinsed With Tap Water:

• 5 ounces of Cooked Broccoli Raab have 59 times more Calcium, 2.4 times more Copper, 5.8 times more Iron, 2.5 times more Magnesium, 6.8 times more Manganese, 2 times more Phosphorus, 3 times more Potassium and 1.9 times more Zinc than Canned Corn, Sweet, Yellow, Rinsed With Tap Water.
• While 5 oz of Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids contain 2.9 times more Sodium than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Canned Corn, Sweet, Yellow, Rinsed With Tap Water contain similar levels of Water per five ounces.
• 5 ounces of Canned Corn, Sweet, Yellow, Rinsed With Tap Water lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Broccoli Raab have 10.1 times more Omega 3, 1.6 times more Fiber and 1.8 times more Protein than Canned Corn, Sweet, Yellow, Rinsed With Tap Water.
• While 5 oz of Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids contain 2.6 times more Energy, 21.4 times more Omega 6, 4.2 times more Carbohydrate and 6.6 times more Sugars than Cooked Broccoli Raab.
• 5 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6
• 5 ounces of Canned Corn, Sweet, Yellow, Rinsed With Tap Water provide inadequate amounts of Omega 3