Comparing Nutrients in 14 ounces Boiled Yellow Sweet Corn with Salt VS Canned Corn, Sweet, Yellow, Cream Style, No Salt Added

Macros Ratio

	Protein	Fat	Carbs
Boiled Yellow Sweet Corn with Salt	12%	12%	76%
Canned Corn, Sweet, Yellow, Cream Style, No Salt Added	8%	5%	87%

Macro Nutrients

	Boiled Yellow Sweet Corn with Salt	Canned Corn, Sweet, Yellow, Cream Style, No Salt Added	Recommended Dietary Allowance
Energy	13% 381kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	6.14% 5.95g	1.7% 1.67g	97g per day for Men 19-50 years
Saturated Fat	2.44% 0.78g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	13.7% 2.33g	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	64% 83.3g	55.4% 72g	130g per day for Men 19-50 years
Sugars	25% 18g	17.7% 13g	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	4.32% 3.14g	1.26% 0.91g	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	% 3.33g	% 0.91g	g per day for Men 19-50 years
Sucrose	% 11g	% 10.6g	g per day for Men 19-50 years
Fiber	25% 9.53g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	24% 13.5g	12.3% 6.9g	56g per day for Men 19-50 years

Vitamins

	Boiled Yellow Sweet Corn with Salt	Canned Corn, Sweet, Yellow, Cream Style, No Salt Added	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.8% 0.37mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.7% 6.68mg	24% 3.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63% 3.14mg	14.3% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.4% 0.55mg	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	23% 91μg	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	24.3% 22mg	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	2.4% 0.36mg	1.85% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.32% 1.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Yellow Sweet Corn with Salt	Canned Corn, Sweet, Yellow, Cream Style, No Salt Added	Recommended Dietary Allowance
Calcium	1.2% 12mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	23% 0.21mg	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	22.3% 1.8mg	19% 1.5mg	8mg per day for Men 19-50 years
Magnesium	24.6% 103mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	29% 0.66mg	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	43.7% 306mg	29% 202mg	700mg per day for Men 19-50 years
Potassium	25.4% 865mg	15.6% 532mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	67% 1004mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	22.4% 2.46mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	7.87% 291g	8.45% 312g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Yellow Sweet Corn with Salt VS Canned Corn, Sweet, Yellow, Cream Style, No Salt Added per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Yellow Sweet Corn with Salt versus 14 oz of Canned Corn, Sweet, Yellow, Cream Style, No Salt Added to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Yellow Sweet Corn with Salt vs Canned Corn, Sweet, Yellow, Cream Style, No Salt Added:

• 14 ounces of Boiled Yellow Sweet Corn with Salt have 3.7 times more Vitamin B1, 1.8 times more Vitamin B3, 4.4 times more Vitamin B5 and 2.2 times more Vitamin B6 than Canned Corn, Sweet, Yellow, Cream Style, No Salt Added.
• While 14 oz of Canned Corn, Sweet, Yellow, Cream Style, No Salt Added contain 2 times more Vitamin B9 than Boiled and Drained Yellow Sweet Corn with Salt.
• Both Boiled Yellow Sweet Corn with Salt and Canned Corn, Sweet, Yellow, Cream Style, No Salt Added provide similar amounts of Vitamin B2 and Vitamin C per 14 ounces.
• Both Boiled and Drained Yellow Sweet Corn with Salt as well as Canned Corn, Sweet, Yellow, Cream Style, No Salt Added have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Boiled Yellow Sweet Corn with Salt vs Canned Corn, Sweet, Yellow, Cream Style, No Salt Added:

• 14 ounces of Boiled Yellow Sweet Corn with Salt have 1.5 times more Magnesium, 4.3 times more Manganese, 1.5 times more Phosphorus, 1.6 times more Potassium and 84.3 times more Sodium than Canned Corn, Sweet, Yellow, Cream Style, No Salt Added.
• Both Boiled Yellow Sweet Corn with Salt and Canned Corn, Sweet, Yellow, Cream Style, No Salt Added contain similar levels of Copper, Iron and Zinc per 14 ounces.
• 14 ounces of Canned Corn, Sweet, Yellow, Cream Style, No Salt Added lack sufficient amounts of Manganese
• Both Boiled and Drained Yellow Sweet Corn with Salt as well as Canned Corn, Sweet, Yellow, 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 Boiled Yellow Sweet Corn with Salt have 1.3 times more Energy, 3 times more Omega 6, 1.4 times more Sugars, 2 times more Fiber and 2 times more Protein than Canned Corn, Sweet, Yellow, Cream Style, No Salt Added.
• Both Boiled Yellow Sweet Corn with Salt and Canned Corn, Sweet, Yellow, Cream Style, No Salt Added offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Canned Corn, Sweet, Yellow, Cream Style, No Salt Added provide inadequate amounts of Omega 6
• Both Boiled and Drained Yellow Sweet Corn with Salt as well as Canned Corn, Sweet, Yellow, Cream Style, No Salt Added provide inadequate amounts of Omega 3 in 14 ounces.