Comparing Nutrients in 1 kilogram Frozen sweet white Corn kernels VS Boiled frozen sweet white Corn kernels

Macros Ratio

	Protein	Fat	Carbs
Frozen sweet white Corn kernels	12%	7%	81%
Boiled frozen sweet white Corn kernels	12%	4%	84%

Macro Nutrients

	Frozen sweet white Corn kernels	Boiled frozen sweet white Corn kernels	Recommended Dietary Allowance
Energy	30.3% 880kcal	27.6% 800kcal	2900kcal per day for Men 19-50 years
Fat	7.94% 7.7g	4.43% 4.3g	97g per day for Men 19-50 years
Saturated Fat	5.75% 1.84g	2.06% 0.66g	32g per day for Men 19-50 years
Omega 3	8.75% 0.14g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	19.4% 3.3g	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	159% 207g	150% 196g	130g per day for Men 19-50 years
Sugars	125% 91g	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	2.76% 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	% 3.5g	NA	g per day for Men 19-50 years
Sucrose	% 85g	NA	g per day for Men 19-50 years
Fiber	76.3% 29g	63% 24g	38g per day for Men 19-50 years
Protein	54% 30g	49% 27.5g	56g per day for Men 19-50 years

Vitamins

	Frozen sweet white Corn kernels	Boiled 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	69% 0.83mg	69% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	54.6% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	108% 17.3mg	81% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	137% 1.78mg	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	90% 360μg	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	70% 63mg	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	NA	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

	Frozen sweet white Corn kernels	Boiled frozen sweet white Corn kernels	Recommended Dietary Allowance
Calcium	4% 40mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	41% 0.37mg	0.9mg per day for Men 19-50 years
Fluoride	3.65% 146μg	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	51.3% 4.1mg	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	45.2% 190mg	420mg per day for Men 19-50 years
Manganese	54.8% 1.26mg	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	100% 700mg	81.4% 570mg	700mg per day for Men 19-50 years
Potassium	62.6% 2130mg	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	2% 30mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	33.6% 3.7mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	20.3% 750g	20.7% 767g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Frozen sweet white Corn kernels vs Boiled frozen sweet white Corn kernels:

• Frozen sweet white Corn kernels have 1.3 times more Vitamin B3, 1.6 times more Vitamin B5, 1.4 times more Vitamin B6 and 2 times more Vitamin C than Boiled frozen sweet white Corn kernels, drained.
• Both Frozen sweet white Corn kernels and Boiled frozen sweet white Corn kernels, drained have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B9 per 1 kg.
• Both Frozen sweet white Corn kernels as well as Boiled frozen sweet white Corn kernels, drained have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Frozen sweet white Corn kernels vs Boiled frozen sweet white Corn kernels:

• Frozen sweet white Corn kernels have 1.2 times more Phosphorus and 1.4 times more Potassium than Boiled frozen sweet white Corn kernels, drained.
• Both Frozen sweet white Corn kernels and Boiled frozen sweet white Corn kernels, drained have similar amounts of Copper, Iron, Magnesium, Manganese, Selenium, Zinc and Water per 1 kg.
• Both Frozen sweet white Corn kernels as well as Boiled frozen sweet white Corn kernels, drained have insufficient amounts of Calcium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Frozen sweet white Corn kernels have 1.7 times more Omega 6, 2.9 times more Sugars and 1.2 times more Fiber than Boiled frozen sweet white Corn kernels, drained.
• Both Frozen sweet white Corn kernels and Boiled frozen sweet white Corn kernels, drained have similar amounts of Energy, Carbohydrate and Protein per 1 kg.
• Both Frozen sweet white Corn kernels as well as Boiled frozen sweet white Corn kernels, drained have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.