Comparing Nutrients in 100 calories Canned Corn With Red And Green Peppers with Liquids VS Cornsalad

Weight per 100 calories

• Canned Corn With Red And Green Peppers with Liquids: 133g
• Cornsalad: 476g

Canned Corn With Red And Green Peppers with Liquids have 3.6 times more energy per 100g than Cornsalad. It has average energy density when compared to other foods. Raw Cornsalad having very low energy density.

Which food has more nutrients per 100 calories - Canned Corn With Red And Green Peppers with Liquids or Cornsalad?

Macros Ratio

	Protein	Fat	Carbs
Canned Corn With Red And Green Peppers with Liquids	11%	6%	83%
Cornsalad	31%	14%	55%

Macro Nutrients

	Canned Corn With Red And Green Peppers with Liquids	Cornsalad	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	NA	32g per day for Men 19-50 years
Omega 3	0.67% 0.011g	NA	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.6% 24.2g	13% 17g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	NA	38g per day for Men 19-50 years
Protein	5.55% 3.1g	17% 9.52g	56g per day for Men 19-50 years

Vitamins

	Canned Corn With Red And Green Peppers with Liquids	Cornsalad	Recommended Dietary Allowance
Vitamin A	1.78% 16μg	188% 1690μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.44% 0.029mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.2% 0.11mg	32% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.9% 1.27mg	12.4% 1.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	4% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.95% 0.13mg	100% 1.3mg	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	11.3% 45.3μg	16.7% 66.7μg	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	13% 11.7mg	202% 182mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Corn With Red And Green Peppers with Liquids	Cornsalad	Recommended Dietary Allowance
Calcium	0.67% 6.67mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	8.9% 0.08mg	71% 0.64mg	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% 1.05mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	7.94% 33.3mg	14.7% 62mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.057mg	74.3% 1.7mg	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	12% 82.7mg	36% 252mg	700mg per day for Men 19-50 years
Potassium	6% 204mg	64.3% 2186mg	3400mg per day for Men 19-50 years
Selenium	1.45% 0.8μg	7.8% 4.3μg	55μg per day for Men 19-50 years
Sodium	31% 463mg	1.27% 19mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.49mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	2.8% 103g	12% 442g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Canned Corn With Red And Green Peppers with Liquids vs Cornsalad:

• Canned Corn With Red And Green Peppers Solids and Liquids have 3 times more Vitamin B5 than Raw Cornsalad.
• While Raw Cornsalad contains 105.7 times more Vitamin A, 11.5 times more Vitamin B1, 3.9 times more Vitamin B2, 1.6 times more Vitamin B3, 10.1 times more Vitamin B6, 1.5 times more Vitamin B9 and 15.5 times more Vitamin C than Canned Corn With Red And Green Peppers Solids and Liquids.
• Both Canned Corn With Red And Green Peppers Solids and Liquids as well as Raw Cornsalad have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Canned Corn With Red And Green Peppers with Liquids vs Cornsalad:

• Canned Corn With Red And Green Peppers Solids and Liquids have 24.3 times more Sodium than Raw Cornsalad.
• While Raw Cornsalad contains 27.1 times more Calcium, 8 times more Copper, 9.9 times more Iron, 1.9 times more Magnesium, 29.8 times more Manganese, 3.1 times more Phosphorus, 10.7 times more Potassium, 5.4 times more Selenium, 5.7 times more Zinc and 4.3 times more Water than Canned Corn With Red And Green Peppers Solids and Liquids.

Comparison of macro-nutrients per 100 calories:

• Canned Corn With Red And Green Peppers Solids and Liquids have 1.4 times more Carbohydrate than Raw Cornsalad.
• While Raw Cornsalad contains 2.6 times more Fat and 3.1 times more Protein than Canned Corn With Red And Green Peppers Solids and Liquids.
• Both Canned Corn With Red And Green Peppers Solids and Liquids and Raw Cornsalad have similar amounts of Energy per 100 kcal.
• Both Canned Corn With Red And Green Peppers Solids and Liquids as well as Raw Cornsalad have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.