Comparing Nutrients in 7 ounces Broccoli Raab VS Corn, sweet, yellow, frozen, kernels cut off cob, unprepared

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	12%	7%	81%

Macro Nutrients

	Broccoli Raab	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	6.02% 175kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	1.6% 1.55g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	4.14% 0.7g	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	6.84% 4.96g	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	0.82% 0.6g	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	% 0.75g	g per day for Men 19-50 years
Sucrose	% 0.22g	% 3.27g	g per day for Men 19-50 years
Fiber	14% 5.36g	11% 4.17g	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	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Recommended Dietary Allowance
Vitamin A	29% 260μg	2.2% 20μg	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	10.4% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	21.6% 3.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	14.3% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	25.6% 0.33mg	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% 12.7mg	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	1.06% 0.16mg	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	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	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	10.4% 0.83mg	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	10.6% 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	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	6.86% 0.75mg	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 Corn, sweet, yellow, frozen, kernels cut off cob, unprepared per 7 oz

Compare the macro and micronutrient content in 7 oz of Broccoli Raab versus 7 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 7 ounces of Broccoli Raab vs Corn, sweet, yellow, frozen, kernels cut off cob, unprepared :

• 7 ounces of Broccoli Raab have 13.1 times more Vitamin A, 2 times more Vitamin B1, 1.9 times more Vitamin B2, 2.3 times more Vitamin B9, 3.2 times more Vitamin C, 20.3 times more Vitamin E and 746.7 times more Vitamin K than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• While 7 oz of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared contain 1.4 times more Vitamin B3 than Raw Broccoli Raab.
• Both Broccoli Raab and Corn, sweet, yellow, frozen, kernels cut off cob, unprepared provide similar amounts of Vitamin B5 and Vitamin B6 per seven ounces.
• 7 ounces of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Broccoli Raab as well as Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Broccoli Raab vs Corn, sweet, yellow, frozen, kernels cut off cob, unprepared :

• 7 ounces of Broccoli Raab have 27 times more Calcium, 5.1 times more Iron, 1.2 times more Magnesium, 3.2 times more Manganese, 11 times more Sodium, 2 times more Zinc and 1.2 times more Water than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• Both Broccoli Raab and Corn, sweet, yellow, frozen, kernels cut off cob, unprepared contain similar levels of Copper, Phosphorus and Potassium per seven ounces.
• 7 ounces of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared lack sufficient amounts of Calcium
• Both Raw Broccoli Raab as well as Corn, sweet, yellow, frozen, kernels cut off cob, unprepared lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broccoli Raab have 17.2 times more Omega 3 and 1.3 times more Fiber than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• While 7 oz of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared contain 4 times more Energy, 12.2 times more Omega 6, 7.3 times more Carbohydrate and 6.6 times more Sugars than Raw Broccoli Raab.
• Both Broccoli Raab and Corn, sweet, yellow, frozen, kernels cut off cob, unprepared offer comparable quantities of Protein per seven ounces.
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6
• 7 ounces of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared provide inadequate amounts of Omega 3