Comparing Nutrients in 5 ounces Cooked Broccoli Raab VS Boiled Yellow Sweet Corn

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Boiled Yellow Sweet Corn	12%	12%	76%

Macro Nutrients

	Cooked Broccoli Raab	Boiled Yellow Sweet Corn	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	4.7% 136kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.74g	2.2% 2.13g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	18% 0.28g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	4.9% 0.83g	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	23% 29.7g	130g per day for Men 19-50 years
Sugars	1.2% 0.88g	8.88% 6.44g	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	1.54% 1.1g	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	% 1.2g	g per day for Men 19-50 years
Sucrose	% 0.21g	% 3.9g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	9.7% 5.43g	8.63% 4.83g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Boiled Yellow Sweet Corn	Recommended Dietary Allowance
Vitamin A	35.8% 322μg	2.05% 18.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	6.2% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.86mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	22.5% 1.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	15% 0.2mg	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	8.15% 32.6μg	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	8.66% 7.8mg	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	0.85% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	302% 363μg	0.47% 0.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Boiled Yellow Sweet Corn	Recommended Dietary Allowance
Calcium	16.7% 167mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	7.7% 0.069mg	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	7.97% 0.64mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	8.77% 37mg	420mg per day for Men 19-50 years
Manganese	23.4% 0.54mg	10.3% 0.24mg	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	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	14.3% 486mg	9.1% 309mg	3400mg per day for Men 19-50 years
Selenium	3.35% 1.84μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	5.3% 79.4mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	6.96% 0.77mg	8% 0.88mg	11mg per day for Men 19-50 years
Water	3.5% 130g	2.8% 104g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Boiled Yellow Sweet Corn per 5 oz

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

Lets compare vitamin content per 5 ounces of Cooked Broccoli Raab vs Boiled Yellow Sweet Corn:

• 5 ounces of Cooked Broccoli Raab have 17.5 times more Vitamin A, 1.8 times more Vitamin B1, 2.5 times more Vitamin B2, 1.6 times more Vitamin B6, 3.1 times more Vitamin B9, 6.7 times more Vitamin C, 28.1 times more Vitamin E and 640 times more Vitamin K than Boiled Yellow Sweet Corn.
• While 5 oz of Boiled and Drained Yellow Sweet Corn contain 1.8 times more Vitamin B5 than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Boiled Yellow Sweet Corn provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Boiled Yellow Sweet Corn have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Cooked Broccoli Raab as well as Boiled and Drained Yellow Sweet Corn have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Broccoli Raab vs Boiled Yellow Sweet Corn:

• 5 ounces of Cooked Broccoli Raab have 39.3 times more Calcium, 1.5 times more Copper, 2.8 times more Iron, 2.3 times more Manganese, 1.6 times more Potassium, 6.5 times more Selenium, 56 times more Sodium and 1.2 times more Water than Boiled Yellow Sweet Corn.
• Both Cooked Broccoli Raab and Boiled Yellow Sweet Corn contain similar levels of Magnesium, Phosphorus and Zinc per five ounces.
• 5 ounces of Boiled Yellow Sweet Corn lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Broccoli Raab have 11.2 times more Omega 3 than Boiled Yellow Sweet Corn.
• While 5 oz of Boiled and Drained Yellow Sweet Corn contain 3.8 times more Energy, 18.9 times more Omega 6, 6.7 times more Carbohydrate and 7.3 times more Sugars than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Boiled Yellow Sweet Corn offer comparable quantities of Fiber and Protein per five ounces.
• 5 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6
• 5 ounces of Boiled Yellow Sweet Corn provide inadequate amounts of Omega 3