Comparing Nutrients in 14 ounces Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids VS Boiled White Sweet Corn

Macros Ratio

	Protein	Fat	Carbs
Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids	11%	6%	83%
Boiled White Sweet Corn	12%	11%	77%

Macro Nutrients

	Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids	Boiled White Sweet Corn	Recommended Dietary Allowance
Energy	8.76% 254kcal	13.3% 385kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	5.77% 5.6g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	2.44% 0.78g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	5.3% 0.9g	13.7% 2.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47% 61g	66.3% 86g	130g per day for Men 19-50 years
Sugars	NA	42.3% 30.7g	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	5.6% 4.05g	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	% 2.78g	g per day for Men 19-50 years
Sucrose	NA	% 24g	g per day for Men 19-50 years
Fiber	17.8% 6.75g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	14% 7.74g	23.7% 13.3g	56g per day for Men 19-50 years

Vitamins

	Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids	Boiled White Sweet Corn	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.6% 0.1mg	29.8% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.6% 0.24mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.3% 3.73mg	41.3% 6.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.4% 2.07mg	59.5% 2.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	38.8% 0.5mg	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	37.7% 151μg	20% 79.4μg	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	24.3% 22mg	27.3% 24.6mg	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	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.32% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids	Boiled White Sweet Corn	Recommended Dietary Allowance
Calcium	1.6% 16mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	25% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	1.8% 71.4μg	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	20.3% 1.63mg	27.3% 2.2mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	29.3% 123mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	37% 0.85mg	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	29% 202mg	52% 365mg	700mg per day for Men 19-50 years
Potassium	19% 651mg	29.4% 1000mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	56.4% 845mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	19.5% 2.14mg	11mg per day for Men 19-50 years
Water	8.73% 323g	7.8% 289g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids VS Boiled White Sweet Corn per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids versus 14 oz of Boiled White Sweet Corn to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids vs Boiled White Sweet Corn:

• 14 ounces of Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids have 1.9 times more Vitamin B9 than Boiled White Sweet Corn.
• While 14 oz of Boiled and Drained White Sweet Corn contain 3.5 times more Vitamin B1, 1.8 times more Vitamin B3, 1.4 times more Vitamin B5 and 3.4 times more Vitamin B6 than Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids.
• Both Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids and Boiled White Sweet Corn provide similar amounts of Vitamin B2 and Vitamin C per 14 ounces.
• Both Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids as well as Boiled and Drained White Sweet Corn have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids vs Boiled White Sweet Corn:

• 14 ounces of Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids have 71 times more Sodium than Boiled White Sweet Corn.
• While 14 oz of Boiled and Drained White Sweet Corn contain 1.3 times more Iron, 1.9 times more Magnesium, 6.5 times more Manganese, 1.8 times more Phosphorus, 1.5 times more Potassium and 1.5 times more Zinc than Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids.
• Both Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids and Boiled White Sweet Corn contain similar levels of Copper per 14 ounces.
• 14 ounces of Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids lack sufficient amounts of Manganese
• Both Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids as well as Boiled and Drained White Sweet Corn lack sufficient amounts of Calcium and Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Boiled and Drained White Sweet Corn contain 1.5 times more Energy, 2.6 times more Omega 6, 1.4 times more Carbohydrate, 1.6 times more Fiber and 1.7 times more Protein than Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids.
• 14 ounces of Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids provide inadequate amounts of Omega 6
• Both Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids as well as Boiled and Drained White Sweet Corn provide inadequate amounts of Omega 3 in 14 ounces.