Comparing Nutrients in 100 calories White Sweet Corn VS Boiled White Sweet Corn with Salt

Weight per 100 calories

• White Sweet Corn: 116g
• Boiled White Sweet Corn with Salt: 103g

Both foods have similar energy densities which is average in comparison to other foods.

Discover which food has more nutrients per 100 calories - White Sweet Corn or Boiled White Sweet Corn with Salt?

Macros Ratio

	Protein	Fat	Carbs
White Sweet Corn	13%	11%	76%
Boiled White Sweet Corn with Salt	12%	11%	77%

Macro Nutrients

	White Sweet Corn	Boiled White Sweet Corn with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.37g	1.5% 1.45g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	1.16% 0.019g	1.16% 0.019g	1.6g per day for Men 19-50 years
Omega 6	3.7% 0.63g	3.55% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	17.2% 22.4g	130g per day for Men 19-50 years
Sugars	5.16% 3.74g	11% 7.97g	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	NA	1.45% 1.05g	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	NA	% 0.72g	g per day for Men 19-50 years
Sucrose	NA	% 6.2g	g per day for Men 19-50 years
Fiber	8.26% 3.14g	7.33% 2.8g	38g per day for Men 19-50 years
Protein	6.7% 3.74g	6.15% 3.44g	56g per day for Men 19-50 years

Vitamins

	White Sweet Corn	Boiled White Sweet Corn with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.4% 0.23mg	7.73% 0.093mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.37% 0.07mg	4.2% 0.055mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 1.98mg	10.7% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.7% 0.88mg	15.4% 0.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.9% 0.064mg	10% 0.13mg	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	13.4% 53.5μg	5.15% 20.6μg	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	8.8% 7.9mg	7.1% 6.4mg	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	0.54% 0.081mg	0.62% 0.093mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.29% 0.35μg	0.34% 0.41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Sweet Corn	Boiled White Sweet Corn with Salt	Recommended Dietary Allowance
Calcium	0.23% 2.33mg	0.21% 2.06mg	1000mg per day for Men 19-50 years
Copper	6.98% 0.063mg	6.53% 0.059mg	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	7.56% 0.6mg	7.1% 0.57mg	8mg per day for Men 19-50 years
Magnesium	10.2% 43mg	7.6% 32mg	420mg per day for Men 19-50 years
Manganese	8.14% 0.19mg	9.6% 0.22mg	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	14.8% 103mg	13.5% 95mg	700mg per day for Men 19-50 years
Potassium	9.23% 314mg	7.64% 260mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	1.5% 0.82μg	55μg per day for Men 19-50 years
Sodium	1.16% 17.4mg	17.4% 261mg	1500mg per day for Men 19-50 years
Zinc	4.76% 0.52mg	5.06% 0.56mg	11mg per day for Men 19-50 years
Water	2.4% 88.3g	2.03% 75g	3700g per day for Men 19-50 years

White Sweet Corn VS Boiled White Sweet Corn With Salt Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - White Sweet Corn or Boiled White Sweet Corn with Salt?

Lets compare vitamin content per 100 calories of White Sweet Corn vs Boiled White Sweet Corn with Salt:

• 100 calories of White Sweet Corn have 2.5 times more Vitamin B1, 1.3 times more Vitamin B2, 2.6 times more Vitamin B9 and 1.2 times more Vitamin C than Boiled White Sweet Corn with Salt.
• While 100 kcal of Boiled and Drained White Sweet Corn with Salt contain 2 times more Vitamin B6 than Raw White Sweet Corn.
• Both White Sweet Corn and Boiled White Sweet Corn with Salt provide similar amounts of Vitamin B3 and Vitamin B5 per 100 calories.
• Both Raw White Sweet Corn as well as Boiled and Drained White Sweet Corn with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 100 calories.

Comparing minerals per 100 calories for White Sweet Corn vs Boiled White Sweet Corn with Salt:

• 100 calories of White Sweet Corn have 1.3 times more Magnesium and 1.2 times more Potassium than Boiled White Sweet Corn with Salt.
• While 100 kcal of Boiled and Drained White Sweet Corn with Salt contain 15 times more Sodium than Raw White Sweet Corn.
• Both White Sweet Corn and Boiled White Sweet Corn with Salt contain similar levels of Copper, Iron, Manganese, Phosphorus, Zinc and Water per 100 calories.
• Both Raw White Sweet Corn as well as Boiled and Drained White Sweet Corn with Salt lack sufficient amounts of Calcium and Selenium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Boiled and Drained White Sweet Corn with Salt contain 2.1 times more Sugars than Raw White Sweet Corn.
• Both White Sweet Corn and Boiled White Sweet Corn with Salt offer comparable quantities of Energy, Omega 6, Carbohydrate, Fiber and Protein per 100 calories.
• Both Raw White Sweet Corn as well as Boiled and Drained White Sweet Corn with Salt provide inadequate amounts of Omega 3 in 100 calories.