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

Macros Ratio

	Protein	Fat	Carbs
Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	12%	7%	81%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	6.02% 175kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.55g	1.06% 1.03g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	4.14% 0.7g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.6% 41g	4.76% 6.2g	130g per day for Men 19-50 years
Sugars	6.84% 4.96g	1.7% 1.23g	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	0.82% 0.6g	0.66% 0.48g	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	% 0.75g	% 0.46g	g per day for Men 19-50 years
Sucrose	% 3.27g	% 0.3g	g per day for Men 19-50 years
Fiber	11% 4.17g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	10.7% 6g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	50% 450μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.7% 0.16mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.4% 0.13mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.6% 3.45mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.3% 0.72mg	17.8% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.6% 0.33mg	33.6% 0.44mg	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	18% 71.4μg	35.2% 141μg	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	14% 12.7mg	81.6% 73.4mg	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	1.06% 0.16mg	33.5% 5.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	423% 508μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	23.4% 234mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	16.5% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	0.72% 29μg	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	10.4% 0.83mg	31.5% 2.52mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	10.6% 0.24mg	32.8% 0.75mg	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% 139mg	23.2% 163mg	700mg per day for Men 19-50 years
Potassium	12.4% 423mg	20% 681mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	7.4% 111mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	4.02% 149g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Corn, sweet, yellow, frozen, kernels cut off cob, unprepared VS Cooked Broccoli Raab per 7 oz

Compare the macro and micronutrient content in 7 oz of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared versus 7 oz of Cooked Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared vs Cooked Broccoli Raab:

• 7 oz of Cooked Broccoli Raab contain 22.7 times more Vitamin A, 2 times more Vitamin B1, 2.1 times more Vitamin B2, 1.3 times more Vitamin B6, 2 times more Vitamin B9, 5.8 times more Vitamin C, 31.6 times more Vitamin E and 853.3 times more Vitamin K than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared and Cooked Broccoli Raab provide similar amounts of Vitamin B3 and Vitamin B5 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 Corn, sweet, yellow, frozen, kernels cut off cob, unprepared as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 oz of Cooked Broccoli Raab contain 29.5 times more Calcium, 2.1 times more Copper, 3 times more Iron, 1.5 times more Magnesium, 3.1 times more Manganese, 1.6 times more Potassium, 1.9 times more Selenium, 18.7 times more Sodium and 1.4 times more Zinc than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared and Cooked Broccoli Raab contain similar levels of Phosphorus and Water per seven ounces.
• 7 ounces of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have 3.5 times more Energy, 11.5 times more Omega 6, 6.6 times more Carbohydrate and 4 times more Sugars than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain 18.3 times more Omega 3, 1.3 times more Fiber and 1.3 times more Protein than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• 7 ounces of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared provide inadequate amounts of Omega 3
• 7 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6