Comparing Nutrients in 14 ounces Canned Corn With Red And Green Peppers with Liquids VS Cornsalad

Macros Ratio

	Protein	Fat	Carbs
Canned Corn With Red And Green Peppers with Liquids	11%	6%	83%
Cornsalad	31%	14%	55%

Macro Nutrients

	Canned Corn With Red And Green Peppers with Liquids	Cornsalad	Recommended Dietary Allowance
Energy	10.3% 298kcal	2.87% 83.3kcal	2900kcal per day for Men 19-50 years
Fat	2.25% 2.2g	1.64% 1.6g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	NA	32g per day for Men 19-50 years
Omega 3	2% 0.032g	NA	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.5% 72g	11% 14.3g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	NA	38g per day for Men 19-50 years
Protein	16.5% 9.25g	14% 7.94g	56g per day for Men 19-50 years

Vitamins

	Canned Corn With Red And Green Peppers with Liquids	Cornsalad	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	157% 1409μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.28% 0.087mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	26.6% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.6% 3.77mg	10.3% 1.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.5% 1.77mg	3.33% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.6% 0.38mg	83.3% 1.1mg	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	33.7% 135μg	14% 55.6μg	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	39% 35mg	168% 152mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Corn With Red And Green Peppers with Liquids	Cornsalad	Recommended Dietary Allowance
Calcium	2% 20mg	15% 151mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	59% 0.53mg	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	39% 3.14mg	108% 8.65mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	7.42% 0.17mg	62% 1.42mg	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	35% 246mg	30% 210mg	700mg per day for Men 19-50 years
Potassium	18% 607mg	53.6% 1822mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	92% 1377mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	13.4% 1.47mg	21.3% 2.34mg	11mg per day for Men 19-50 years
Water	8.3% 308g	9.95% 368g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Corn With Red And Green Peppers with Liquids vs Cornsalad:

• Canned Corn With Red And Green Peppers Solids and Liquids have 2.3 times more Vitamin B3, 10.6 times more Vitamin B5 and 2.4 times more Vitamin B9 than Raw Cornsalad.
• While Raw Cornsalad contains 29.6 times more Vitamin A, 3.2 times more Vitamin B1, 2.8 times more Vitamin B6 and 4.3 times more Vitamin C than Canned Corn With Red And Green Peppers Solids and Liquids.
• Both Canned Corn With Red And Green Peppers Solids and Liquids and Raw Cornsalad have similar amounts of Vitamin B2 per 14 oz.
• Both Canned Corn With Red And Green Peppers Solids and Liquids as well as Raw Cornsalad have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Corn With Red And Green Peppers with Liquids vs Cornsalad:

• Canned Corn With Red And Green Peppers Solids and Liquids have 1.9 times more Magnesium and 86.8 times more Sodium than Raw Cornsalad.
• While Raw Cornsalad contains 7.6 times more Calcium, 2.2 times more Copper, 2.8 times more Iron, 8.3 times more Manganese, 3 times more Potassium, 1.5 times more Selenium and 1.6 times more Zinc than Canned Corn With Red And Green Peppers Solids and Liquids.
• Both Canned Corn With Red And Green Peppers Solids and Liquids and Raw Cornsalad have similar amounts of Phosphorus and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned Corn With Red And Green Peppers Solids and Liquids have 3.6 times more Energy and 5 times more Carbohydrate than Raw Cornsalad.
• Both Canned Corn With Red And Green Peppers Solids and Liquids and Raw Cornsalad have similar amounts of Protein per 14 oz.
• Both Canned Corn With Red And Green Peppers Solids and Liquids as well as Raw Cornsalad have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.