Comparing Nutrients in 14 ounces Frozen sweet white Corn kernels VS Boiled frozen sweet white Corn kernels

Macros Ratio

	Protein	Fat	Carbs
Frozen sweet white Corn kernels	12%	7%	81%
Boiled frozen sweet white Corn kernels	12%	4%	84%

Macro Nutrients

	Frozen sweet white Corn kernels	Boiled frozen sweet white Corn kernels	Recommended Dietary Allowance
Energy	12% 349kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	3.15% 3.06g	1.76% 1.7g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	0.82% 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	4.6% 0.78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.3% 82.3g	59.7% 77.6g	130g per day for Men 19-50 years
Sugars	49.8% 36g	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	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	25% 9.53g	38g per day for Men 19-50 years
Protein	21.4% 12g	19.5% 11g	56g per day for Men 19-50 years

Vitamins

	Frozen sweet white Corn kernels	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	27.5% 0.33mg	27.5% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	21.7% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43% 6.85mg	32.2% 5.16mg	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	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	35.7% 143μg	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	27.8% 25mg	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	NA	1.85% 0.28mg	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	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	16% 0.14mg	16.3% 0.15mg	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	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	18% 75.4mg	420mg per day for Men 19-50 years
Manganese	21.7% 0.5mg	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	39.7% 278mg	32.3% 226mg	700mg per day for Men 19-50 years
Potassium	25% 845mg	17% 583mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	13.4% 1.47mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	8.05% 298g	8.23% 305g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Frozen sweet white Corn kernels vs Boiled frozen sweet white Corn kernels:

• Frozen sweet white Corn kernels have 1.3 times more Vitamin B3, 1.6 times more Vitamin B5, 1.4 times more Vitamin B6 and 2 times more Vitamin C than Boiled frozen sweet white Corn kernels, drained.
• Both Frozen sweet white Corn kernels and Boiled frozen sweet white Corn kernels, drained have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B9 per 14 oz.
• Both Frozen sweet white Corn kernels as well as Boiled frozen sweet white Corn kernels, drained have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Frozen sweet white Corn kernels vs Boiled frozen sweet white Corn kernels:

• Frozen sweet white Corn kernels have 1.2 times more Phosphorus and 1.4 times more Potassium than Boiled frozen sweet white Corn kernels, drained.
• Both Frozen sweet white Corn kernels and Boiled frozen sweet white Corn kernels, drained have similar amounts of Copper, Iron, Magnesium, Manganese, Selenium, Zinc and Water per 14 oz.
• Both Frozen sweet white Corn kernels as well as Boiled frozen sweet white Corn kernels, drained have insufficient amounts of Calcium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Frozen sweet white Corn kernels have 1.7 times more Omega 6, 2.9 times more Sugars and 1.2 times more Fiber than Boiled frozen sweet white Corn kernels, drained.
• Both Frozen sweet white Corn kernels and Boiled frozen sweet white Corn kernels, drained have similar amounts of Energy, Carbohydrate and Protein per 14 oz.
• Both Frozen sweet white Corn kernels as well as Boiled frozen sweet white Corn kernels, drained have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.