Comparing Nutrients in 100 calories Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added VS Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt

Weight per 100 calories

• Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added: 127g
• Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt: 127g

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

Which food has more nutrients per 100 calories - Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added or Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt?

Macros Ratio

	Protein	Fat	Carbs
Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added	10%	5%	85%
Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt	11%	7%	82%

Macro Nutrients

	Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added	Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.63g	0.87% 0.85g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.097g	0.26% 0.084g	32g per day for Men 19-50 years
Omega 3	0.55% 0.009g	0.47% 0.008g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	1.47% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.6g	18.2% 23.7g	130g per day for Men 19-50 years
Sugars	9.76% 7.08g	5.36% 3.9g	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	0.4% 0.29g	0.8% 0.58g	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	% 0.44g	% 0.61g	g per day for Men 19-50 years
Sucrose	% 6.2g	% 2.5g	g per day for Men 19-50 years
Fiber	6.66% 2.53g	8% 3.04g	38g per day for Men 19-50 years
Protein	5.45% 3.05g	5.76% 3.23g	56g per day for Men 19-50 years

Vitamins

	Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added	Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt	Recommended Dietary Allowance
Vitamin A	0.56% 5.06μg	1.4% 12.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.32% 0.052mg	3.16% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.1% 0.092mg	6.04% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.23% 1.48mg	10.4% 1.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	3.82% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.36% 0.07mg	9.64% 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	15.5% 62μg	11% 44.3μg	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	11.4% 10.3mg	4.92% 4.43mg	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	0.34% 0.051mg	0.59% 0.089mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.32% 0.38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added	Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt	Recommended Dietary Allowance
Calcium	0.63% 6.33mg	0.38% 3.8mg	1000mg per day for Men 19-50 years
Copper	6.75% 0.061mg	6.75% 0.061mg	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	6.65% 0.53mg	7.44% 0.59mg	8mg per day for Men 19-50 years
Magnesium	6.93% 29mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	3.7% 0.085mg	8.53% 0.2mg	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	11.6% 81mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	8.67% 295mg	3400mg per day for Men 19-50 years
Selenium	1.6% 0.89μg	1.6% 0.89μg	55μg per day for Men 19-50 years
Sodium	0.25% 3.8mg	20.7% 310mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	7.25% 0.8mg	11mg per day for Men 19-50 years
Water	2.6% 97g	2.64% 98g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added vs Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt:

• Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added has 1.4 times more Vitamin B1, 4.5 times more Vitamin B5, 1.4 times more Vitamin B9 and 2.3 times more Vitamin C than Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt.
• While Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt contain 2.5 times more Vitamin A and 1.8 times more Vitamin B6 than Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added.
• Both Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added and Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt have similar amounts of Vitamin B2 and Vitamin B3 per 100 kcal.
• Both Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added as well as Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added vs Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt:

• Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt contain 2.3 times more Manganese, 1.3 times more Potassium, 81.7 times more Sodium and 1.4 times more Zinc than Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added.
• Both Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added and Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt have similar amounts of Copper, Iron, Magnesium, Phosphorus, Selenium and Water per 100 kcal.
• Both Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added as well as Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt have insufficient amounts of Calcium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added has 1.8 times more Sugars than Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt.
• Both Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added and Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt have similar amounts of Energy, Omega 6, Carbohydrate, Fiber and Protein per 100 kcal.
• Both Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added as well as Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt have insufficient amounts of Fat, Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 100 kcal.