Comparing Nutrients in 100 calories Microwaved Yellow Corn, Whole Kernel, Frozen VS Canned Corn With Red And Green Peppers with Liquids

Weight per 100 calories

• Microwaved Yellow Corn, Whole Kernel, Frozen: 88.5g
• Canned Corn With Red And Green Peppers with Liquids: 133g

Microwaved Yellow Corn, Whole Kernel, Frozen has 1.5 times more energy per 100g than Canned Corn With Red And Green Peppers with Liquids. It has average energy density when compared to other foods. Canned Corn With Red And Green Peppers Solids and Liquids having average energy density.

Which food has more nutrients per 100 calories - Microwaved Yellow Corn, Whole Kernel, Frozen or Canned Corn With Red And Green Peppers with Liquids?

Macros Ratio

	Protein	Fat	Carbs
Microwaved Yellow Corn, Whole Kernel, Frozen	11%	10%	79%
Canned Corn With Red And Green Peppers with Liquids	11%	6%	83%

Macro Nutrients

	Microwaved Yellow Corn, Whole Kernel, Frozen	Canned Corn With Red And Green Peppers with Liquids	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.26g	0.76% 0.73g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	0.77% 0.012g	0.67% 0.011g	1.6g per day for Men 19-50 years
Omega 6	2.34% 0.4g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	18.6% 24.2g	130g per day for Men 19-50 years
Sugars	4.1% 2.97g	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	0.32% 0.23g	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	% 0.38g	NA	g per day for Men 19-50 years
Sucrose	% 2.36g	NA	g per day for Men 19-50 years
Fiber	6.05% 2.3g	NA	38g per day for Men 19-50 years
Protein	5.72% 3.2g	5.55% 3.1g	56g per day for Men 19-50 years

Vitamins

	Microwaved Yellow Corn, Whole Kernel, Frozen	Canned Corn With Red And Green Peppers with Liquids	Recommended Dietary Allowance
Vitamin A	1.18% 10.6μg	1.78% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.12% 0.073mg	2.44% 0.029mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.4% 0.044mg	8.2% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.83mg	7.9% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.56mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.17% 0.11mg	9.95% 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	8.4% 33.6μg	11.3% 45.3μg	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	NA	13% 11.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.59% 0.088mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.29% 0.35μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved Yellow Corn, Whole Kernel, Frozen	Canned Corn With Red And Green Peppers with Liquids	Recommended Dietary Allowance
Calcium	0.44% 4.42mg	0.67% 6.67mg	1000mg per day for Men 19-50 years
Copper	5.3% 0.048mg	8.9% 0.08mg	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	4.3% 0.35mg	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	5.27% 22mg	7.94% 33.3mg	420mg per day for Men 19-50 years
Manganese	4.96% 0.11mg	2.5% 0.057mg	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% 84mg	12% 82.7mg	700mg per day for Men 19-50 years
Potassium	7.2% 244mg	6% 204mg	3400mg per day for Men 19-50 years
Selenium	NA	1.45% 0.8μg	55μg per day for Men 19-50 years
Sodium	0.24% 3.54mg	31% 463mg	1500mg per day for Men 19-50 years
Zinc	4.26% 0.47mg	4.5% 0.49mg	11mg per day for Men 19-50 years
Water	1.64% 60.5g	2.8% 103g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Microwaved Yellow Corn, Whole Kernel, Frozen vs Canned Corn With Red And Green Peppers with Liquids:

• Microwaved Yellow Corn, Whole Kernel, Frozen has 2.5 times more Vitamin B1 and 1.4 times more Vitamin B3 than Canned Corn With Red And Green Peppers Solids and Liquids.
• While Canned Corn With Red And Green Peppers Solids and Liquids contain 1.5 times more Vitamin A, 2.4 times more Vitamin B2 and 1.3 times more Vitamin B9 than Microwaved Yellow Corn, Whole Kernel, Frozen.
• Both Microwaved Yellow Corn, Whole Kernel, Frozen and Canned Corn With Red And Green Peppers Solids and Liquids have similar amounts of Vitamin B5 and Vitamin B6 per 100 kcal.
• Both Microwaved Yellow Corn, Whole Kernel, Frozen as well as Canned Corn With Red And Green Peppers Solids and Liquids have insufficient amounts of Vitamin B12 in 100 kcal.

Comparing minerals per 100 calories for Microwaved Yellow Corn, Whole Kernel, Frozen vs Canned Corn With Red And Green Peppers with Liquids:

• Microwaved Yellow Corn, Whole Kernel, Frozen has 2 times more Manganese than Canned Corn With Red And Green Peppers Solids and Liquids.
• While Canned Corn With Red And Green Peppers Solids and Liquids contain 1.7 times more Copper, 3.1 times more Iron, 1.5 times more Magnesium, 130.7 times more Sodium and 1.7 times more Water than Microwaved Yellow Corn, Whole Kernel, Frozen.
• Both Microwaved Yellow Corn, Whole Kernel, Frozen and Canned Corn With Red And Green Peppers Solids and Liquids have similar amounts of Phosphorus, Potassium and Zinc per 100 kcal.
• Both Microwaved Yellow Corn, Whole Kernel, Frozen as well as Canned Corn With Red And Green Peppers Solids and Liquids have insufficient amounts of Calcium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Microwaved Yellow Corn, Whole Kernel, Frozen has 1.7 times more Fat than Canned Corn With Red And Green Peppers Solids and Liquids.
• Both Microwaved Yellow Corn, Whole Kernel, Frozen and Canned Corn With Red And Green Peppers Solids and Liquids have similar amounts of Energy, Omega 6, Carbohydrate and Protein per 100 kcal.
• Both Microwaved Yellow Corn, Whole Kernel, Frozen as well as Canned Corn With Red And Green Peppers Solids and Liquids have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.