Comparing Nutrients in 14 ounces Yellow Sweet Corn VS Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids

Macros Ratio

	Protein	Fat	Carbs
Yellow Sweet Corn	13%	12%	75%
Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids	11%	10%	79%

Macro Nutrients

	Yellow Sweet Corn	Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids	Recommended Dietary Allowance
Energy	11.8% 341kcal	8.35% 242kcal	2900kcal per day for Men 19-50 years
Fat	5.52% 5.36g	3.15% 3.06g	97g per day for Men 19-50 years
Saturated Fat	4.03% 1.3g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	11% 1.87g	5.3% 0.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74.2g	42.3% 55g	130g per day for Men 19-50 years
Sugars	34.3% 25g	22.7% 16.5g	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	10.6% 7.7g	0.93% 0.67g	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	% 13.6g	% 1.03g	g per day for Men 19-50 years
Sucrose	% 3.53g	% 14.5g	g per day for Men 19-50 years
Fiber	21% 7.94g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	23% 13g	14% 7.74g	56g per day for Men 19-50 years

Vitamins

	Yellow Sweet Corn	Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.3% 0.62mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.03mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	57% 2.85mg	41.4% 2.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.4% 0.37mg	11.3% 0.15mg	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	41.7% 167μg	37.7% 151μg	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	30% 27mg	11.5% 10.3mg	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	1.85% 0.28mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yellow Sweet Corn	Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	24% 0.21mg	12.3% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.8% 71.4μg	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	25.8% 2.06mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	28% 0.65mg	14% 0.33mg	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	50.5% 353mg	26% 183mg	700mg per day for Men 19-50 years
Potassium	31.5% 1072mg	16% 540mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	51.6% 774mg	1500mg per day for Men 19-50 years
Zinc	16.6% 1.83mg	14% 1.55mg	11mg per day for Men 19-50 years
Water	8.16% 302g	8.86% 328g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Yellow Sweet Corn vs Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids:

• Raw Yellow Sweet Corn has 4.5 times more Vitamin A, 10.3 times more Vitamin B1, 3.7 times more Vitamin B2, 2 times more Vitamin B3, 1.4 times more Vitamin B5, 2.5 times more Vitamin B6 and 2.6 times more Vitamin C than Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids.
• Both Raw Yellow Sweet Corn and Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids have similar amounts of Vitamin B9 per 14 oz.
• Both Raw Yellow Sweet Corn as well as Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Yellow Sweet Corn vs Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids:

• Raw Yellow Sweet Corn has 1.9 times more Copper, 1.4 times more Iron, 2.5 times more Magnesium, 2 times more Manganese, 1.9 times more Phosphorus and 2 times more Potassium than Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids.
• While Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids contain 13 times more Sodium than Raw Yellow Sweet Corn.
• Both Raw Yellow Sweet Corn and Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids have similar amounts of Selenium, Zinc and Water per 14 oz.
• Both Raw Yellow Sweet Corn as well as Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids have insufficient amounts of Calcium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Yellow Sweet Corn has 1.4 times more Energy, 1.8 times more Fat, 4.2 times more Saturated Fat, 2.1 times more Omega 6, 1.3 times more Carbohydrate, 1.5 times more Sugars, 11.4 times more Fructose and 1.7 times more Protein than Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids.
• Both Raw Yellow Sweet Corn and Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids have similar amounts of Fiber per 14 oz.
• Both Raw Yellow Sweet Corn as well as Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.