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

Macros Ratio

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

Macro Nutrients

	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Broccoli Raab	Recommended Dietary Allowance
Energy	6.02% 175kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.55g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	23.4% 0.38g	1.6g per day for Men 19-50 years
Omega 6	4.14% 0.7g	0.34% 0.058g	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	4.35% 5.66g	130g per day for Men 19-50 years
Sugars	6.84% 4.96g	1.04% 0.75g	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	0.47% 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	% 0.75g	% 0.2g	g per day for Men 19-50 years
Sucrose	% 3.27g	% 0.22g	g per day for Men 19-50 years
Fiber	11% 4.17g	14% 5.36g	38g per day for Men 19-50 years
Protein	10.7% 6g	11.2% 6.3g	56g per day for Men 19-50 years

Vitamins

	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.7% 0.16mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.4% 0.13mg	19.7% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.6% 3.45mg	15% 2.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.3% 0.72mg	12.8% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.6% 0.33mg	26% 0.34mg	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	41% 165μg	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	44.5% 40mg	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	21.4% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	370% 445μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Broccoli Raab	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	9.26% 0.083mg	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	53% 4.25mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	10.6% 0.24mg	34% 0.78mg	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	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	12.4% 423mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	4.02% 149g	4.96% 184g	3700g per day for Men 19-50 years

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

• 7 ounces of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have 1.4 times more Vitamin B3 than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 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 .
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared and Broccoli Raab 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 Corn, sweet, yellow, frozen, kernels cut off cob, unprepared as well as Raw 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 Broccoli Raab:

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

Comparison of macro-nutrients per 7 ounces:

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