Comparing Nutrients in 7 ounces Broccoli Raab VS Canned Corn, Sweet, Yellow, Rinsed With Tap Water

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Canned Corn, Sweet, Yellow, Rinsed With Tap Water	12%	17%	71%

Macro Nutrients

	Broccoli Raab	Canned Corn, Sweet, Yellow, Rinsed With Tap Water	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	2.93% 2.84g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	1.36% 0.43g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	7.73% 1.3g	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	20% 26g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	11.2% 8.16g	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	0.47% 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	% 0.2g	% 0.52g	g per day for Men 19-50 years
Sucrose	% 0.22g	% 7.16g	g per day for Men 19-50 years
Fiber	14% 5.36g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	7.73% 4.33g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Canned Corn, Sweet, Yellow, Rinsed With Tap Water	Recommended Dietary Allowance
Vitamin A	29% 260μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	9.67% 1.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	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	41% 165μg	14.4% 57.5μg	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	3.75% 3.37mg	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	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Canned Corn, Sweet, Yellow, Rinsed With Tap Water	Recommended Dietary Allowance
Calcium	21.4% 214mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	6.84% 0.062mg	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	53% 4.25mg	5.46% 0.44mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	4.83% 0.11mg	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	11.6% 81.4mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	6.77% 230mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	NA	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	21.6% 323mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	4.96% 184g	4.44% 164g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Canned Corn, Sweet, Yellow, Rinsed With Tap Water per 7 oz

Compare the macro and micronutrient content in 7 oz of Broccoli Raab versus 7 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 7 ounces of Broccoli Raab vs Canned Corn, Sweet, Yellow, Rinsed With Tap Water:

• 7 ounces of Broccoli Raab have 10.8 times more Vitamin B1, 8.6 times more Vitamin B2, 1.6 times more Vitamin B3, 2.9 times more Vitamin B9 and 11.9 times more Vitamin C than Canned Corn, Sweet, Yellow, Rinsed With Tap Water.
• 7 ounces of Canned Corn, Sweet, Yellow, Rinsed With Tap Water have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin C
• Both Raw Broccoli Raab as well as Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Broccoli Raab vs Canned Corn, Sweet, Yellow, Rinsed With Tap Water:

• 7 ounces of Broccoli Raab have 54 times more Calcium, 1.4 times more Copper, 9.7 times more Iron, 2 times more Magnesium, 7.1 times more Manganese, 1.8 times more Phosphorus, 1.7 times more Potassium and 2.8 times more Zinc than Canned Corn, Sweet, Yellow, Rinsed With Tap Water.
• While 7 oz of Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids contain 4.9 times more Sodium than Raw Broccoli Raab.
• Both Broccoli Raab and Canned Corn, Sweet, Yellow, Rinsed With Tap Water contain similar levels of Water per seven ounces.
• 7 ounces of Canned Corn, Sweet, Yellow, Rinsed With Tap Water lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broccoli Raab have 9.5 times more Omega 3, 1.6 times more Fiber and 1.5 times more Protein than Canned Corn, Sweet, Yellow, Rinsed With Tap Water.
• While 7 oz of Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids contain 2.9 times more Energy, 22.8 times more Omega 6, 4.6 times more Carbohydrate and 10.8 times more Sugars than Raw Broccoli Raab.
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6
• 7 ounces of Canned Corn, Sweet, Yellow, Rinsed With Tap Water provide inadequate amounts of Omega 3