Comparing Nutrients in 1 kilogram Boiled frozen sweet white Corn kernels VS Boiled frozen white Corn kernels, drained with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled frozen sweet white Corn kernels	12%	4%	84%
Boiled frozen white Corn kernels, drained with Salt	12%	4%	84%

Macro Nutrients

	Boiled frozen sweet white Corn kernels	Boiled frozen white Corn kernels, drained with Salt	Recommended Dietary Allowance
Energy	27.6% 800kcal	27.6% 800kcal	2900kcal per day for Men 19-50 years
Fat	4.43% 4.3g	4.43% 4.3g	97g per day for Men 19-50 years
Saturated Fat	2.06% 0.66g	2.06% 0.66g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	11.6% 1.97g	11.6% 1.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	150% 196g	150% 196g	130g per day for Men 19-50 years
Sugars	43% 31g	43% 31g	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	63% 24g	63% 24g	38g per day for Men 19-50 years
Protein	49% 27.5g	49% 27.5g	56g per day for Men 19-50 years

Vitamins

	Boiled frozen sweet white Corn kernels	Boiled frozen white Corn kernels, drained with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69% 0.83mg	69% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.6% 0.71mg	54.6% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	81% 13mg	81% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	99% 1.3mg	99% 1.3mg	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	77.5% 310μg	77.5% 310μg	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	34.4% 31mg	34.4% 31mg	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	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled frozen sweet white Corn kernels	Boiled frozen white Corn kernels, drained with Salt	Recommended Dietary Allowance
Calcium	4% 40mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	41% 0.37mg	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	43.8% 3.5mg	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	45.2% 190mg	45.2% 190mg	420mg per day for Men 19-50 years
Manganese	55.2% 1.27mg	55.2% 1.27mg	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	81.4% 570mg	81.4% 570mg	700mg per day for Men 19-50 years
Potassium	43.2% 1470mg	43.2% 1470mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	163% 2450mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	20.7% 767g	20.7% 767g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled frozen sweet white Corn kernels vs Boiled frozen white Corn kernels, drained with Salt:

Both Boiled frozen sweet white Corn kernels, drained and Boiled frozen sweet white Corn kernels, drained with Salt have similar amounts of vitamins per 1 kg
• Both Boiled frozen sweet white Corn kernels, drained and Boiled frozen sweet white Corn kernels, drained with Salt have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C per 1 kg.
• Both Boiled frozen sweet white Corn kernels, drained as well as Boiled frozen sweet white Corn kernels, drained with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Boiled frozen sweet white Corn kernels vs Boiled frozen white Corn kernels, drained with Salt:

• Boiled frozen sweet white Corn kernels, drained with Salt contain 49 times more Sodium than Boiled frozen sweet white Corn kernels, drained.
• Both Boiled frozen sweet white Corn kernels, drained and Boiled frozen sweet white Corn kernels, drained with Salt have similar amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Zinc and Water per 1 kg.
• Both Boiled frozen sweet white Corn kernels, drained as well as Boiled frozen sweet white Corn kernels, drained with Salt have insufficient amounts of Calcium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

Both Boiled frozen sweet white Corn kernels, drained and Boiled frozen sweet white Corn kernels, drained with Salt have similar amounts of macro-nutrients per 1 kg
• Both Boiled frozen sweet white Corn kernels, drained and Boiled frozen sweet white Corn kernels, drained with Salt have similar amounts of Energy, Omega 6, Carbohydrate, Sugars, Fiber and Protein per 1 kg.
• Both Boiled frozen sweet white Corn kernels, drained as well as Boiled frozen sweet white Corn kernels, drained with Salt have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.