Comparing Nutrients in 5 ounces Cooked Broccoli Raab VS Corn, sweet, yellow, frozen, kernels cut off cob, unprepared

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	12%	7%	81%

Macro Nutrients

	Cooked Broccoli Raab	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.74g	1.14% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	18% 0.28g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	2.96% 0.5g	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	22.6% 29.4g	130g per day for Men 19-50 years
Sugars	1.2% 0.88g	4.9% 3.54g	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	0.59% 0.43g	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	% 0.54g	g per day for Men 19-50 years
Sucrose	% 0.21g	% 2.34g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	9.7% 5.43g	7.64% 4.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Recommended Dietary Allowance
Vitamin A	35.8% 322μg	1.57% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	9.8% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	7.4% 0.096mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.86mg	15.4% 2.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	18.3% 0.24mg	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	12.8% 51μg	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	10% 9.07mg	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	0.76% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	302% 363μg	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Recommended Dietary Allowance
Calcium	16.7% 167mg	0.57% 5.67mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	5.67% 0.051mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.52% 20.7μg	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	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	23.4% 0.54mg	7.6% 0.17mg	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	14% 99mg	700mg per day for Men 19-50 years
Potassium	14.3% 486mg	8.9% 302mg	3400mg per day for Men 19-50 years
Selenium	3.35% 1.84μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	5.3% 79.4mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	6.96% 0.77mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	3.5% 130g	2.87% 106g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Corn, sweet, yellow, frozen, kernels cut off cob, unprepared per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Broccoli Raab versus 5 oz of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Broccoli Raab vs Corn, sweet, yellow, frozen, kernels cut off cob, unprepared :

• 5 ounces of Cooked Broccoli Raab have 22.7 times more Vitamin A, 2 times more Vitamin B1, 2.1 times more Vitamin B2, 1.2 times more Vitamin B5, 1.3 times more Vitamin B6, 2 times more Vitamin B9, 5.8 times more Vitamin C, 31.6 times more Vitamin E and 853.3 times more Vitamin K than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• Both Cooked Broccoli Raab and Corn, sweet, yellow, frozen, kernels cut off cob, unprepared provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Cooked Broccoli Raab as well as Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Broccoli Raab vs Corn, sweet, yellow, frozen, kernels cut off cob, unprepared :

• 5 ounces of Cooked Broccoli Raab have 29.5 times more Calcium, 2.1 times more Copper, 3 times more Iron, 1.5 times more Magnesium, 3.1 times more Manganese, 1.6 times more Potassium, 1.9 times more Selenium, 18.7 times more Sodium, 1.4 times more Zinc and 1.2 times more Water than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• Both Cooked Broccoli Raab and Corn, sweet, yellow, frozen, kernels cut off cob, unprepared contain similar levels of Phosphorus per five ounces.
• 5 ounces of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Broccoli Raab have 18.3 times more Omega 3, 1.3 times more Fiber and 1.3 times more Protein than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• While 5 oz of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared contain 3.5 times more Energy, 11.5 times more Omega 6, 6.6 times more Carbohydrate and 4 times more Sugars than Cooked Broccoli Raab.
• 5 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6
• 5 ounces of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared provide inadequate amounts of Omega 3