Comparing Nutrients in 7 ounces Yellow Sweet Corn VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Yellow Sweet Corn	13%	12%	75%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Yellow Sweet Corn	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	5.9% 171kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	2.76% 2.68g	1.06% 1.03g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	5.5% 0.94g	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	28.5% 37g	4.76% 6.2g	130g per day for Men 19-50 years
Sugars	17% 12.4g	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	5.3% 3.85g	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	% 6.8g	% 0.46g	g per day for Men 19-50 years
Sucrose	% 1.77g	% 0.3g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Yellow Sweet Corn	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	2% 18μg	50% 450μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.6% 0.31mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.4% 0.11mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.5% 1.42mg	17.8% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	21% 83.3μg	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	15% 13.5mg	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	0.93% 0.14mg	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

	Yellow Sweet Corn	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	23.4% 234mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	16.5% 0.15mg	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	13% 1.03mg	31.5% 2.52mg	8mg per day for Men 19-50 years
Magnesium	17.5% 73.4mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	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	25.2% 177mg	23.2% 163mg	700mg per day for Men 19-50 years
Potassium	15.8% 536mg	20% 681mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	7.4% 111mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	4.08% 151g	4.9% 181g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Yellow Sweet Corn 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 Yellow Sweet Corn vs Cooked Broccoli Raab:

• 7 ounces of Yellow Sweet Corn have 1.6 times more Vitamin B5 than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain 25.2 times more Vitamin A, 2.5 times more Vitamin B2, 2.4 times more Vitamin B6, 1.7 times more Vitamin B9, 5.4 times more Vitamin C, 36.1 times more Vitamin E and 853.3 times more Vitamin K than Raw Yellow Sweet Corn.
• Both Yellow Sweet Corn and Cooked Broccoli Raab provide similar amounts of Vitamin B1 and Vitamin B3 per seven ounces.
• 7 ounces of Yellow Sweet Corn have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Yellow Sweet Corn as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Yellow Sweet Corn have 1.4 times more Magnesium than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain 59 times more Calcium, 1.4 times more Copper, 2.4 times more Iron, 2.3 times more Manganese, 1.3 times more Potassium, 2.2 times more Selenium and 3.7 times more Sodium than Raw Yellow Sweet Corn.
• Both Yellow Sweet Corn and Cooked Broccoli Raab contain similar levels of Phosphorus, Zinc and Water per seven ounces.
• 7 ounces of Yellow Sweet Corn lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Yellow Sweet Corn have 3.4 times more Energy, 15.2 times more Omega 6, 6 times more Carbohydrate, 10.1 times more Sugars and 8.1 times more Fructose than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain 14.4 times more Omega 3 and 1.4 times more Fiber than Raw Yellow Sweet Corn.
• Both Yellow Sweet Corn and Cooked Broccoli Raab offer comparable quantities of Protein per seven ounces.
• 7 ounces of Yellow Sweet Corn provide inadequate amounts of Omega 3
• 7 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6