Comparing Nutrients in 1 kilogram Corn, sweet, white, frozen, kernels on cob, unprepared VS Cooked Chopped Frozen Red Sweet Peppers

Macros Ratio

	Protein	Fat	Carbs
Corn, sweet, white, frozen, kernels on cob, unprepared	11%	6%	83%
Cooked Chopped Frozen Red Sweet Peppers	20%	9%	71%

Macro Nutrients

	Corn, sweet, white, frozen, kernels on cob, unprepared	Cooked Chopped Frozen Red Sweet Peppers	Recommended Dietary Allowance
Energy	33.8% 980kcal	5.5% 160kcal	2900kcal per day for Men 19-50 years
Fat	8.04% 7.8g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	3.75% 1.2g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	21% 3.56g	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	181% 235g	25.5% 33g	130g per day for Men 19-50 years
Sugars	NA	39.4% 28.6g	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	73.7% 28g	21% 8g	38g per day for Men 19-50 years
Protein	58.6% 32.8g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Corn, sweet, white, frozen, kernels on cob, unprepared	Cooked Chopped Frozen Red Sweet Peppers	Recommended Dietary Allowance
Vitamin A	0% 0μg	107% 960μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	86% 1.03mg	42.5% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67.7% 0.88mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	105% 17mg	67.6% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58.6% 2.93mg	4.6% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	138% 1.8mg	83% 1.08mg	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	100% 400μg	25% 100μg	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	80% 72mg	458% 412mg	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	72% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	28.3% 34μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Corn, sweet, white, frozen, kernels on cob, unprepared	Cooked Chopped Frozen Red Sweet Peppers	Recommended Dietary Allowance
Calcium	4% 40mg	8% 80mg	1000mg per day for Men 19-50 years
Copper	56.7% 0.51mg	49% 0.44mg	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	85% 6.8mg	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	76% 320mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	68.7% 1.58mg	42% 0.97mg	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	124% 870mg	18.6% 130mg	700mg per day for Men 19-50 years
Potassium	86.5% 2940mg	21% 720mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	63.6% 7mg	4.55% 0.5mg	11mg per day for Men 19-50 years
Water	19.4% 718g	25.6% 947g	3700g per day for Men 19-50 years

Nutrient Comparison: Corn, sweet, white, frozen, kernels on cob, unprepared VS Cooked Chopped Frozen Red Sweet Peppers per 1 kg

Compare the macro and micronutrient content in 1 kg of Corn, sweet, white, frozen, kernels on cob, unprepared versus 1 kg of Cooked Chopped Frozen Red Sweet Peppers to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Corn, sweet, white, frozen, kernels on cob, unprepared vs Cooked Chopped Frozen Red Sweet Peppers:

• 1 kilogram of Corn, sweet, white, frozen, kernels on cob, unprepared has 2 times more Vitamin B1, 2.8 times more Vitamin B2, 1.6 times more Vitamin B3, 12.7 times more Vitamin B5, 1.7 times more Vitamin B6 and 4 times more Vitamin B9 than Cooked Chopped Frozen Red Sweet Peppers.
• While 1 kg of Boiled Chopped Frozen Red Sweet Peppers contains more Vitamin A and 5.7 times more Vitamin C than Corn, sweet, white, frozen, kernels on cob, unprepared.
• 1 kilogram of Corn, sweet, white, frozen, kernels on cob, unprepared have insufficient amounts of Vitamin A
• 1 kilogram of Cooked Chopped Frozen Red Sweet Peppers have insufficient amounts of Vitamin B5
• Both Corn, sweet, white, frozen, kernels on cob, unprepared as well as Boiled Chopped Frozen Red Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Corn, sweet, white, frozen, kernels on cob, unprepared vs Cooked Chopped Frozen Red Sweet Peppers:

• 1 kilogram of Corn, sweet, white, frozen, kernels on cob, unprepared has 1.3 times more Iron, 4.6 times more Magnesium, 1.6 times more Manganese, 6.7 times more Phosphorus, 4.1 times more Potassium and 14 times more Zinc than Cooked Chopped Frozen Red Sweet Peppers.
• While 1 kg of Boiled Chopped Frozen Red Sweet Peppers contains 1.3 times more Water than Corn, sweet, white, frozen, kernels on cob, unprepared.
• Both Corn, sweet, white, frozen, kernels on cob, unprepared and Cooked Chopped Frozen Red Sweet Peppers contain similar levels of Copper per one kilogram.
• 1 kilogram of Cooked Chopped Frozen Red Sweet Peppers lack sufficient amounts of Magnesium, Phosphorus and Zinc
• Both Corn, sweet, white, frozen, kernels on cob, unprepared as well as Boiled Chopped Frozen Red Sweet Peppers lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Corn, sweet, white, frozen, kernels on cob, unprepared has 6.1 times more Energy, 4 times more Omega 6, 7.1 times more Carbohydrate, 3.5 times more Fiber and 3.5 times more Protein than Cooked Chopped Frozen Red Sweet Peppers.
• 1 kilogram of Cooked Chopped Frozen Red Sweet Peppers provide inadequate amounts of Energy, Omega 6 and Protein
• Both Corn, sweet, white, frozen, kernels on cob, unprepared as well as Boiled Chopped Frozen Red Sweet Peppers provide inadequate amounts of Omega 3 in one kilogram.