Comparing Nutrients in 14 ounces Frozen sweet white Corn kernels VS Canned Corn, Sweet, White, Cream Style, No Salt Added

Macros Ratio

	Protein	Fat	Carbs
Frozen sweet white Corn kernels	12%	7%	81%
Canned Corn, Sweet, White, Cream Style, No Salt Added	8%	5%	87%

Macro Nutrients

	Frozen sweet white Corn kernels	Canned Corn, Sweet, White, Cream Style, No Salt Added	Recommended Dietary Allowance
Energy	12% 349kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	3.15% 3.06g	1.7% 1.67g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	7.7% 1.3g	4.5% 0.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.3% 82.3g	55.4% 72g	130g per day for Men 19-50 years
Sugars	49.8% 36g	12% 8.77g	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	1.1% 0.79g	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	% 1.4g	NA	g per day for Men 19-50 years
Sucrose	% 33.7g	NA	g per day for Men 19-50 years
Fiber	30.3% 11.5g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	21.4% 12g	12.3% 6.9g	56g per day for Men 19-50 years

Vitamins

	Frozen sweet white Corn kernels	Canned Corn, Sweet, White, Cream Style, No Salt Added	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.5% 0.33mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43% 6.85mg	24% 3.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.2% 1.1mg	14.3% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54.3% 0.71mg	19.2% 0.25mg	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	35.7% 143μg	44.7% 179μg	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	27.8% 25mg	20.3% 18.3mg	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	NA	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen sweet white Corn kernels	Canned Corn, Sweet, White, Cream Style, No Salt Added	Recommended Dietary Allowance
Calcium	1.6% 16mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	23% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	1.45% 58μg	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	19% 1.5mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	21.7% 0.5mg	6.73% 0.15mg	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	39.7% 278mg	29% 202mg	700mg per day for Men 19-50 years
Potassium	25% 845mg	15.6% 532mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	13.4% 1.47mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	8.05% 298g	8.45% 312g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen sweet white Corn kernels VS Canned Corn, Sweet, White, Cream Style, No Salt Added per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen sweet white Corn kernels versus 14 oz of Canned Corn, Sweet, White, Cream Style, No Salt Added to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Frozen sweet white Corn kernels vs Canned Corn, Sweet, White, Cream Style, No Salt Added:

• 14 ounces of Frozen sweet white Corn kernels have 3.3 times more Vitamin B1, 1.3 times more Vitamin B2, 1.8 times more Vitamin B3, 1.6 times more Vitamin B5, 2.8 times more Vitamin B6 and 1.4 times more Vitamin C than Canned Corn, Sweet, White, Cream Style, No Salt Added.
• Both Frozen sweet white Corn kernels and Canned Corn, Sweet, White, Cream Style, No Salt Added provide similar amounts of Vitamin B9 per 14 ounces.
• Both Frozen sweet white Corn kernels as well as Canned Corn, Sweet, White, Cream Style, No Salt Added have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Frozen sweet white Corn kernels vs Canned Corn, Sweet, White, Cream Style, No Salt Added:

• 14 ounces of Frozen sweet white Corn kernels have 3.2 times more Manganese, 1.4 times more Phosphorus and 1.6 times more Potassium than Canned Corn, Sweet, White, Cream Style, No Salt Added.
• While 14 oz of Canned Corn, Sweet, White, Cream Style, No Salt Added contain 1.4 times more Copper and 1.4 times more Zinc than Frozen sweet white Corn kernels.
• Both Frozen sweet white Corn kernels and Canned Corn, Sweet, White, Cream Style, No Salt Added contain similar levels of Iron, Magnesium and Water per 14 ounces.
• 14 ounces of Canned Corn, Sweet, White, Cream Style, No Salt Added lack sufficient amounts of Manganese
• Both Frozen sweet white Corn kernels as well as Canned Corn, Sweet, White, Cream Style, No Salt Added lack sufficient amounts of Calcium and Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen sweet white Corn kernels have 1.2 times more Energy, 4.1 times more Sugars, 2.4 times more Fiber and 1.7 times more Protein than Canned Corn, Sweet, White, Cream Style, No Salt Added.
• Both Frozen sweet white Corn kernels and Canned Corn, Sweet, White, Cream Style, No Salt Added offer comparable quantities of Carbohydrate per 14 ounces.
• Both Frozen sweet white Corn kernels as well as Canned Corn, Sweet, White, Cream Style, No Salt Added provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.