Comparing Nutrients in 14 ounces Canned Corn, Sweet, White, Cream Style, Regular Pack VS Boiled frozen sweet white Corn kernels

Macros Ratio

	Protein	Fat	Carbs
Canned Corn, Sweet, White, Cream Style, Regular Pack	8%	4%	88%
Boiled frozen sweet white Corn kernels	12%	4%	84%

Macro Nutrients

	Canned Corn, Sweet, White, Cream Style, Regular Pack	Boiled frozen sweet white Corn kernels	Recommended Dietary Allowance
Energy	10% 294kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.67g	1.76% 1.7g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.82% 0.26g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	4.5% 0.77g	4.6% 0.78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	59.7% 77.6g	130g per day for Men 19-50 years
Sugars	33.3% 24g	17% 12.4g	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	12.5% 4.76g	25% 9.53g	38g per day for Men 19-50 years
Protein	12.3% 6.9g	19.5% 11g	56g per day for Men 19-50 years

Vitamins

	Canned Corn, Sweet, White, Cream Style, Regular Pack	Boiled frozen sweet white Corn kernels	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	27.5% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	21.7% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.8mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.3% 0.71mg	14.3% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	39.4% 0.51mg	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	44.7% 179μg	30.8% 123μg	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	20.3% 18.3mg	13.7% 12.3mg	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	1.85% 0.28mg	1.85% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Corn, Sweet, White, Cream Style, Regular Pack	Boiled frozen sweet white Corn kernels	Recommended Dietary Allowance
Calcium	1.6% 16mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	9.7% 0.087mg	16.3% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	2.78% 111μg	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	15.4% 1.23mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	18% 75.4mg	420mg per day for Men 19-50 years
Manganese	11.7% 0.27mg	22% 0.5mg	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	22.7% 159mg	32.3% 226mg	700mg per day for Men 19-50 years
Potassium	14% 472mg	17% 583mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	69% 1036mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	8.4% 311g	8.23% 305g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Corn, Sweet, White, Cream Style, Regular Pack VS Boiled frozen sweet white Corn kernels per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Corn, Sweet, White, Cream Style, Regular Pack versus 14 oz of Boiled frozen sweet white Corn kernels to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Corn, Sweet, White, Cream Style, Regular Pack vs Boiled frozen sweet white Corn kernels:

• 14 ounces of Canned Corn, Sweet, White, Cream Style, Regular Pack have 1.5 times more Vitamin B9 and 1.5 times more Vitamin C than Boiled frozen sweet white Corn kernels.
• While 14 oz of Boiled frozen sweet white Corn kernels, drained contain 3.3 times more Vitamin B1, 1.3 times more Vitamin B2, 1.4 times more Vitamin B3 and 2 times more Vitamin B6 than Canned Corn, Sweet, White, Cream Style, Regular Pack.
• Both Canned Corn, Sweet, White, Cream Style, Regular Pack and Boiled frozen sweet white Corn kernels provide similar amounts of Vitamin B5 per 14 ounces.
• Both Canned Corn, Sweet, White, Cream Style, Regular Pack as well as Boiled frozen sweet white Corn kernels, drained have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Canned Corn, Sweet, White, Cream Style, Regular Pack vs Boiled frozen sweet white Corn kernels:

• 14 ounces of Canned Corn, Sweet, White, Cream Style, Regular Pack have 52.2 times more Sodium and 1.4 times more Zinc than Boiled frozen sweet white Corn kernels.
• While 14 oz of Boiled frozen sweet white Corn kernels, drained contain 1.7 times more Copper, 1.3 times more Magnesium, 1.9 times more Manganese and 1.4 times more Phosphorus than Canned Corn, Sweet, White, Cream Style, Regular Pack.
• Both Canned Corn, Sweet, White, Cream Style, Regular Pack and Boiled frozen sweet white Corn kernels contain similar levels of Iron, Potassium and Water per 14 ounces.
• Both Canned Corn, Sweet, White, Cream Style, Regular Pack as well as Boiled frozen sweet white Corn kernels, drained lack sufficient amounts of Calcium and Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Corn, Sweet, White, Cream Style, Regular Pack have 2 times more Sugars than Boiled frozen sweet white Corn kernels.
• While 14 oz of Boiled frozen sweet white Corn kernels, drained contain 2 times more Fiber and 1.6 times more Protein than Canned Corn, Sweet, White, Cream Style, Regular Pack.
• Both Canned Corn, Sweet, White, Cream Style, Regular Pack and Boiled frozen sweet white Corn kernels offer comparable quantities of Energy and Carbohydrate per 14 ounces.
• Both Canned Corn, Sweet, White, Cream Style, Regular Pack as well as Boiled frozen sweet white Corn kernels, drained provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.