Comparing Nutrients in 14 ounces Corn, sweet, yellow, frozen, kernels cut off cob, unprepared VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	12%	7%	81%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Dried Beechnuts	Recommended Dietary Allowance
Energy	12% 349kcal	79% 2286kcal	2900kcal per day for Men 19-50 years
Fat	3.2% 3.1g	205% 198g	97g per day for Men 19-50 years
Saturated Fat	1.48% 0.47g	71% 22.7g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	422% 6.75g	1.6g per day for Men 19-50 years
Omega 6	8.3% 1.4g	429% 73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.2% 82g	102% 133g	130g per day for Men 19-50 years
Sugars	13.7% 9.92g	NA	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	1.64% 1.2g	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	% 1.5g	NA	g per day for Men 19-50 years
Sucrose	% 6.55g	NA	g per day for Men 19-50 years
Fiber	22% 8.33g	NA	38g per day for Men 19-50 years
Protein	21.4% 12g	44% 24.6g	56g per day for Men 19-50 years

Vitamins

	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.5% 0.33mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	113% 1.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43% 6.9mg	21.8% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.7% 1.43mg	73.4% 3.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.3% 0.67mg	209% 2.7mg	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	112% 448μg	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	28.2% 25.4mg	68.4% 61.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.1% 0.32mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Dried Beechnuts	Recommended Dietary Allowance
Calcium	1.6% 16mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	295% 2.66mg	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	21% 1.67mg	122% 9.76mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	21.2% 0.49mg	231% 5.32mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	25% 845mg	119% 4036mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	NA	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	10% 151mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	8.05% 298g	0.71% 26g	3700g per day for Men 19-50 years

Nutrient Comparison: Corn, sweet, yellow, frozen, kernels cut off cob, unprepared VS Dried Beechnuts per 14 oz

Compare the macro and micronutrient content in 14 oz of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared versus 14 oz of Dried Beechnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared vs Dried Beechnuts:

• 14 ounces of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have 2 times more Vitamin B3 than Dried Beechnuts.
• While 14 oz of Dried Beechnuts contain 3.7 times more Vitamin B1, 5.5 times more Vitamin B2, 2.6 times more Vitamin B5, 4.1 times more Vitamin B6, 3.1 times more Vitamin B9 and 2.4 times more Vitamin C than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Corn, sweet, yellow, frozen, kernels cut off cob, unprepared vs Dried Beechnuts:

• 14 ounces of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have more Magnesium, more Phosphorus and 11.4 times more Water than Dried Beechnuts.
• While 14 oz of Dried Beechnuts contain 18.6 times more Copper, 5.9 times more Iron, 10.9 times more Manganese, 4.8 times more Potassium and 12.7 times more Sodium than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared and Dried Beechnuts contain similar levels of Zinc per 14 ounces.
• 14 ounces of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared as well as Dried Beechnuts lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Dried Beechnuts contain 6.5 times more Energy, 64.1 times more Fat, 48.1 times more Saturated Fat, 154.5 times more Omega 3, 51.8 times more Omega 6, 1.6 times more Carbohydrate and 2.1 times more Protein than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• 14 ounces of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared provide inadequate amounts of Omega 3