Comparing Nutrients in 7 ounces Broccoli Raab VS Yellow Sweet Corn

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Yellow Sweet Corn	13%	12%	75%

Macro Nutrients

	Broccoli Raab	Yellow Sweet Corn	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	5.9% 171kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	2.76% 2.68g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	2% 0.64g	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	5.5% 0.94g	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	28.5% 37g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	17% 12.4g	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	5.3% 3.85g	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	% 6.8g	g per day for Men 19-50 years
Sucrose	% 0.22g	% 1.77g	g per day for Men 19-50 years
Fiber	14% 5.36g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Yellow Sweet Corn	Recommended Dietary Allowance
Vitamin A	29% 260μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	25.6% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	8.4% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	14% 0.18mg	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	21% 83.3μg	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	15% 13.5mg	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	0.93% 0.14mg	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	Yellow Sweet Corn	Recommended Dietary Allowance
Calcium	21.4% 214mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	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	53% 4.25mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	17.5% 73.4mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	14% 0.32mg	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	25.2% 177mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	15.8% 536mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	4.96% 184g	4.08% 151g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Yellow Sweet Corn per 7 oz

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

Lets compare vitamin content per 7 ounces of Broccoli Raab vs Yellow Sweet Corn:

• 7 ounces of Broccoli Raab have 14.6 times more Vitamin A, 2.3 times more Vitamin B2, 1.8 times more Vitamin B6, 2 times more Vitamin B9, 3 times more Vitamin C, 23.1 times more Vitamin E and 746.7 times more Vitamin K than Yellow Sweet Corn.
• While 7 oz of Raw Yellow Sweet Corn contain 1.4 times more Vitamin B3 and 2.2 times more Vitamin B5 than Raw Broccoli Raab.
• Both Broccoli Raab and Yellow Sweet Corn provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Yellow Sweet Corn have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Broccoli Raab as well as Raw Yellow Sweet Corn have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Broccoli Raab vs Yellow Sweet Corn:

• 7 ounces of Broccoli Raab have 54 times more Calcium, 4.1 times more Iron, 2.4 times more Manganese, 2.2 times more Sodium, 1.7 times more Zinc and 1.2 times more Water than Yellow Sweet Corn.
• While 7 oz of Raw Yellow Sweet Corn contain 1.3 times more Copper, 1.7 times more Magnesium and 1.4 times more Potassium than Raw Broccoli Raab.
• Both Broccoli Raab and Yellow Sweet Corn contain similar levels of Phosphorus per seven ounces.
• 7 ounces of Yellow Sweet Corn lack sufficient amounts of Calcium
• Both Raw Broccoli Raab as well as Raw Yellow Sweet Corn 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 and 1.4 times more Fiber than Yellow Sweet Corn.
• While 7 oz of Raw Yellow Sweet Corn contain 3.9 times more Energy, 16.3 times more Omega 6, 6.6 times more Carbohydrate, 16.5 times more Sugars and 11.4 times more Fructose than Raw Broccoli Raab.
• Both Broccoli Raab and Yellow Sweet Corn offer comparable quantities of Protein per seven ounces.
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6
• 7 ounces of Yellow Sweet Corn provide inadequate amounts of Omega 3

Frequently Asked Questions about Broccoli Raab VS Yellow Sweet Corn

What are the health benefits of Broccoli Raab compared to Yellow Sweet Corn?

Broccoli raab is a nutrient-dense vegetable that is high in vitamins A, C, and K, as well as iron, calcium, and fiber. It is also a good source of antioxidants and may help support immune function and reduce inflammation. Yellow sweet corn, on the other hand, is a starchy vegetable that is high in carbohydrates and fiber, as well as vitamins A and C. While both vegetables offer health benefits, broccoli raab may have a slight edge due to its higher nutrient content and antioxidant properties.

Can I lose weight easier by eating more Broccoli Raab or Yellow Sweet Corn?

You may find it easier to lose weight by eating more Broccoli Raab, as it is lower in calories and higher in fiber compared to Yellow Sweet Corn. Broccoli Raab is also a good source of vitamins and minerals that can support weight loss and overall health.

Should I eat more Broccoli Raab or more Yellow Sweet Corn to gain more muscles while training consistently?

Broccoli Raab would be the better choice for gaining muscles while training consistently as it is rich in protein, iron, and vitamin C, which are important nutrients for muscle growth and recovery. Yellow sweet corn is also nutritious but lower in protein compared to Broccoli Raab.

What is the environmental impact of producing Broccoli Raab compared to Yellow Sweet Corn?

Broccoli Raab generally has a lower environmental impact compared to Yellow Sweet Corn. Broccoli Raab requires less water, fertilizer, and pesticides to grow, making it a more sustainable option. Additionally, broccoli raab is typically grown in cooler climates, which reduces the need for irrigation compared to corn, which is often grown in warmer regions. Overall, choosing broccoli raab over yellow sweet corn can help reduce the environmental footprint of your food choices.