Comparing Nutrients in 1 kilogram Canned Corn, Sweet, White, Cream Style, Regular Pack VS Frozen sweet white Corn kernels

Macros Ratio

	Protein	Fat	Carbs
Canned Corn, Sweet, White, Cream Style, Regular Pack	8%	4%	88%
Frozen sweet white Corn kernels	12%	7%	81%

Macro Nutrients

	Canned Corn, Sweet, White, Cream Style, Regular Pack	Frozen sweet white Corn kernels	Recommended Dietary Allowance
Energy	25.5% 740kcal	30.3% 880kcal	2900kcal per day for Men 19-50 years
Fat	4.33% 4.2g	7.94% 7.7g	97g per day for Men 19-50 years
Saturated Fat	2.03% 0.65g	5.75% 1.84g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	8.75% 0.14g	1.6g per day for Men 19-50 years
Omega 6	11.4% 1.93g	19.4% 3.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	143% 186g	159% 207g	130g per day for Men 19-50 years
Sugars	84% 61g	125% 91g	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	2.76% 2g	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	% 3.5g	g per day for Men 19-50 years
Sucrose	NA	% 85g	g per day for Men 19-50 years
Fiber	31.6% 12g	76.3% 29g	38g per day for Men 19-50 years
Protein	31% 17.4g	54% 30g	56g per day for Men 19-50 years

Vitamins

	Canned Corn, Sweet, White, Cream Style, Regular Pack	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	21% 0.25mg	69% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.8% 0.53mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60% 9.6mg	108% 17.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	137% 1.78mg	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	113% 450μg	90% 360μg	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	51% 46mg	70% 63mg	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	4.67% 0.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Corn, Sweet, White, Cream Style, Regular Pack	Frozen sweet white Corn kernels	Recommended Dietary Allowance
Calcium	4% 40mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	24.4% 0.22mg	40% 0.36mg	0.9mg per day for Men 19-50 years
Fluoride	7% 280μg	3.65% 146μg	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	38.8% 3.1mg	51.3% 4.1mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	54.8% 1.26mg	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	57% 400mg	100% 700mg	700mg per day for Men 19-50 years
Potassium	35% 1190mg	62.6% 2130mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	174% 2610mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	51% 5.6mg	33.6% 3.7mg	11mg per day for Men 19-50 years
Water	21% 782g	20.3% 750g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Corn, Sweet, White, Cream Style, Regular Pack VS Frozen sweet white Corn kernels per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Corn, Sweet, White, Cream Style, Regular Pack versus 1 kg of Frozen sweet white Corn kernels to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Corn, Sweet, White, Cream Style, Regular Pack vs Frozen sweet white Corn kernels:

• 1 kilogram of Canned Corn, Sweet, White, Cream Style, Regular Pack has 1.3 times more Vitamin B9 than Frozen sweet white Corn kernels.
• While 1 kg of Frozen sweet white Corn kernels contains 3.3 times more Vitamin B1, 1.3 times more Vitamin B2, 1.8 times more Vitamin B3, 1.6 times more Vitamin B5, 2.8 times more Vitamin B6 and 1.4 times more Vitamin C than Canned Corn, Sweet, White, Cream Style, Regular Pack.
• Both Canned Corn, Sweet, White, Cream Style, Regular Pack as well as Frozen sweet white Corn kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Canned Corn, Sweet, White, Cream Style, Regular Pack vs Frozen sweet white Corn kernels:

• 1 kilogram of Canned Corn, Sweet, White, Cream Style, Regular Pack has 87 times more Sodium and 1.5 times more Zinc than Frozen sweet white Corn kernels.
• While 1 kg of Frozen sweet white Corn kernels contains 1.6 times more Copper, 1.3 times more Iron, 1.9 times more Manganese, 1.8 times more Phosphorus and 1.8 times more Potassium than Canned Corn, Sweet, White, Cream Style, Regular Pack.
• Both Canned Corn, Sweet, White, Cream Style, Regular Pack and Frozen sweet white Corn kernels contain similar levels of Magnesium and Water per one kilogram.
• Both Canned Corn, Sweet, White, Cream Style, Regular Pack as well as Frozen sweet white Corn kernels lack sufficient amounts of Calcium, Fluoride and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Frozen sweet white Corn kernels contains 1.5 times more Sugars, 2.4 times more Fiber and 1.7 times more Protein than Canned Corn, Sweet, White, Cream Style, Regular Pack.
• Both Canned Corn, Sweet, White, Cream Style, Regular Pack and Frozen sweet white Corn kernels offer comparable quantities of Energy and Carbohydrate per one kilogram.
• Both Canned Corn, Sweet, White, Cream Style, Regular Pack as well as Frozen sweet white Corn kernels provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.