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

Macros Ratio

	Protein	Fat	Carbs
Yellow Sweet Corn	13%	12%	75%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Yellow Sweet Corn	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	4.2% 122kcal	1.22% 35.4kcal	2900kcal per day for Men 19-50 years
Fat	1.97% 1.9g	0.76% 0.74g	97g per day for Men 19-50 years
Saturated Fat	1.44% 0.46g	0.39% 0.13g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	18% 0.28g	1.6g per day for Men 19-50 years
Omega 6	3.94% 0.67g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.4% 26.5g	3.4% 4.42g	130g per day for Men 19-50 years
Sugars	12.2% 8.87g	1.2% 0.88g	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	3.8% 2.75g	0.47% 0.34g	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	% 4.86g	% 0.33g	g per day for Men 19-50 years
Sucrose	% 1.26g	% 0.21g	g per day for Men 19-50 years
Fiber	7.46% 2.83g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	8.28% 4.64g	9.7% 5.43g	56g per day for Men 19-50 years

Vitamins

	Yellow Sweet Corn	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	35.8% 322μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.3% 0.22mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6% 0.078mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	18% 2.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.3% 1mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	24% 0.31mg	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	15% 59.5μg	25% 101μg	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	10.7% 9.64mg	58.3% 52.4mg	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	0.66% 0.099mg	24% 3.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	302% 363μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yellow Sweet Corn	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	0.28% 2.83mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	8.5% 0.077mg	12% 0.11mg	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	9.2% 0.74mg	22.5% 1.8mg	8mg per day for Men 19-50 years
Magnesium	12.5% 52.4mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	23.4% 0.54mg	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	18% 126mg	16.6% 116mg	700mg per day for Men 19-50 years
Potassium	11.3% 383mg	14.3% 486mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	3.35% 1.84μg	55μg per day for Men 19-50 years
Sodium	1.4% 21.3mg	5.3% 79.4mg	1500mg per day for Men 19-50 years
Zinc	5.93% 0.65mg	6.96% 0.77mg	11mg per day for Men 19-50 years
Water	2.9% 108g	3.5% 130g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Yellow Sweet Corn have 1.6 times more Vitamin B5 than Cooked Broccoli Raab.
• While 5 oz of Cooked Broccoli Raab contain 25.2 times more Vitamin A, 2.5 times more Vitamin B2, 2.4 times more Vitamin B6, 1.7 times more Vitamin B9, 5.4 times more Vitamin C, 36.1 times more Vitamin E and 853.3 times more Vitamin K than Raw Yellow Sweet Corn.
• Both Yellow Sweet Corn and Cooked Broccoli Raab provide similar amounts of Vitamin B1 and Vitamin B3 per five ounces.
• 5 ounces of Yellow Sweet Corn have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Yellow Sweet Corn as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Yellow Sweet Corn have 1.4 times more Magnesium than Cooked Broccoli Raab.
• While 5 oz of Cooked Broccoli Raab contain 59 times more Calcium, 1.4 times more Copper, 2.4 times more Iron, 2.3 times more Manganese, 1.3 times more Potassium, 2.2 times more Selenium and 3.7 times more Sodium than Raw Yellow Sweet Corn.
• Both Yellow Sweet Corn and Cooked Broccoli Raab contain similar levels of Phosphorus, Zinc and Water per five ounces.
• 5 ounces of Yellow Sweet Corn lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Yellow Sweet Corn have 3.4 times more Energy, 15.2 times more Omega 6, 6 times more Carbohydrate, 10.1 times more Sugars and 8.1 times more Fructose than Cooked Broccoli Raab.
• While 5 oz of Cooked Broccoli Raab contain 14.4 times more Omega 3 and 1.4 times more Fiber than Raw Yellow Sweet Corn.
• Both Yellow Sweet Corn and Cooked Broccoli Raab offer comparable quantities of Protein per five ounces.
• 5 ounces of Yellow Sweet Corn provide inadequate amounts of Omega 3
• 5 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6