Comparing Nutrients in 7 ounces Broccoli Raab VS Frozen sweet white Corn kernels

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Frozen sweet white Corn kernels	12%	7%	81%

Macro Nutrients

	Broccoli Raab	Frozen sweet white Corn kernels	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	6.02% 175kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	1.58% 1.53g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	1.14% 0.37g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	3.84% 0.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.35% 5.66g	31.6% 41g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	25% 18g	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	0.55% 0.4g	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	% 0.2g	% 0.69g	g per day for Men 19-50 years
Sucrose	% 0.22g	% 17g	g per day for Men 19-50 years
Fiber	14% 5.36g	15% 5.75g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Frozen sweet white Corn kernels	Recommended Dietary Allowance
Vitamin A	29% 260μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	13.7% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	21.4% 3.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	27% 0.35mg	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	41% 165μg	18% 71.4μg	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	44.5% 40mg	14% 12.5mg	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	21.4% 3.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Frozen sweet white Corn kernels	Recommended Dietary Allowance
Calcium	21.4% 214mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	7.94% 0.071mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.72% 29μg	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	53% 4.25mg	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	11% 0.25mg	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	20.7% 145mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	12.4% 423mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	6.68% 0.73mg	11mg per day for Men 19-50 years
Water	4.96% 184g	4.02% 149g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Frozen sweet white Corn kernels per 7 oz

Compare the macro and micronutrient content in 7 oz of Broccoli Raab versus 7 oz of Frozen sweet white Corn kernels to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Broccoli Raab vs Frozen sweet white Corn kernels:

• 7 ounces of Broccoli Raab have more Vitamin A, 2 times more Vitamin B1, 1.8 times more Vitamin B2, 2.3 times more Vitamin B9, 3.2 times more Vitamin C and 746.7 times more Vitamin K than Frozen sweet white Corn kernels.
• While 7 oz of Frozen sweet white Corn kernels contain 1.4 times more Vitamin B3 than Raw Broccoli Raab.
• Both Broccoli Raab and Frozen sweet white Corn kernels provide similar amounts of Vitamin B5 and Vitamin B6 per seven ounces.
• 7 ounces of Frozen sweet white Corn kernels have insufficient amounts of Vitamin A and Vitamin K
• Both Raw Broccoli Raab as well as Frozen sweet white Corn kernels have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Broccoli Raab vs Frozen sweet white Corn kernels:

• 7 ounces of Broccoli Raab have 27 times more Calcium, 5.2 times more Iron, 1.2 times more Magnesium, 3.1 times more Manganese, 11 times more Sodium, 2.1 times more Zinc and 1.2 times more Water than Frozen sweet white Corn kernels.
• Both Broccoli Raab and Frozen sweet white Corn kernels contain similar levels of Copper, Phosphorus and Potassium per seven ounces.
• 7 ounces of Frozen sweet white Corn kernels lack sufficient amounts of Calcium
• Both Raw Broccoli Raab as well as Frozen sweet white Corn kernels lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broccoli Raab have 13.5 times more Omega 3 than Frozen sweet white Corn kernels.
• While 7 oz of Frozen sweet white Corn kernels contain 4 times more Energy, 7.3 times more Carbohydrate and 23.9 times more Sugars than Raw Broccoli Raab.
• Both Broccoli Raab and Frozen sweet white Corn kernels offer comparable quantities of Fiber and Protein per seven ounces.
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy
• 7 ounces of Frozen sweet white Corn kernels provide inadequate amounts of Omega 3
• Both Raw Broccoli Raab as well as Frozen sweet white Corn kernels provide inadequate amounts of Omega 6 in seven ounces.