Comparing Nutrients in 1 kilogram White Sweet Corn VS Canned Corn, Sweet, White, Whole Kernel, Drained Solids

Macros Ratio

	Protein	Fat	Carbs
White Sweet Corn	13%	11%	76%
Canned Corn, Sweet, White, Whole Kernel, Drained Solids	12%	14%	74%

Macro Nutrients

	White Sweet Corn	Canned Corn, Sweet, White, Whole Kernel, Drained Solids	Recommended Dietary Allowance
Energy	29.7% 860kcal	23% 670kcal	2900kcal per day for Men 19-50 years
Fat	12% 12g	12.6% 12g	97g per day for Men 19-50 years
Saturated Fat	5.7% 1.82g	7.66% 2.45g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	32% 5.4g	28.4% 4.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	146% 190g	110% 143g	130g per day for Men 19-50 years
Sugars	44.4% 32.2g	61.2% 44.4g	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	2.5% 1.8g	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	% 2.8g	g per day for Men 19-50 years
Sucrose	NA	% 39g	g per day for Men 19-50 years
Fiber	71% 27g	52.6% 20g	38g per day for Men 19-50 years
Protein	57.5% 32.2g	41% 23g	56g per day for Men 19-50 years

Vitamins

	White Sweet Corn	Canned Corn, Sweet, White, Whole Kernel, Drained Solids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	167% 2mg	32.5% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	68.5% 0.89mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	106% 17mg	63% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	152% 7.6mg	41.8% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.3% 0.55mg	28.5% 0.37mg	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	115% 460μg	98% 390μg	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	75.6% 68mg	20% 18mg	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	6% 0.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Sweet Corn	Canned Corn, Sweet, White, Whole Kernel, Drained Solids	Recommended Dietary Allowance
Calcium	2% 20mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	60% 0.54mg	36.7% 0.33mg	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	65% 5.2mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	88% 370mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	29% 0.67mg	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	127% 890mg	65.7% 460mg	700mg per day for Men 19-50 years
Potassium	79.4% 2700mg	39% 1320mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	10% 150mg	137% 2050mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	29% 3.2mg	11mg per day for Men 19-50 years
Water	20.5% 760g	22% 814g	3700g per day for Men 19-50 years

Nutrient Comparison: White Sweet Corn VS Canned Corn, Sweet, White, Whole Kernel, Drained Solids per 1 kg

Compare the macro and micronutrient content in 1 kg of White Sweet Corn versus 1 kg of Canned Corn, Sweet, White, Whole Kernel, Drained Solids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of White Sweet Corn vs Canned Corn, Sweet, White, Whole Kernel, Drained Solids:

• 1 kilogram of White Sweet Corn has 5.1 times more Vitamin B1, 1.7 times more Vitamin B3, 3.6 times more Vitamin B5, 1.5 times more Vitamin B6 and 3.8 times more Vitamin C than Canned Corn, Sweet, White, Whole Kernel, Drained Solids.
• While 1 kg of Canned Corn, Sweet, White, Whole Kernel, Drained Solids contains 1.5 times more Vitamin B2 than Raw White Sweet Corn.
• Both White Sweet Corn and Canned Corn, Sweet, White, Whole Kernel, Drained Solids provide similar amounts of Vitamin B9 per one kilogram.
• Both Raw White Sweet Corn as well as Canned Corn, Sweet, White, Whole Kernel, Drained Solids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for White Sweet Corn vs Canned Corn, Sweet, White, Whole Kernel, Drained Solids:

• 1 kilogram of White Sweet Corn has 1.6 times more Copper, 1.9 times more Iron, 2.8 times more Magnesium, 2.4 times more Manganese, 1.9 times more Phosphorus, 2 times more Potassium and 1.4 times more Zinc than Canned Corn, Sweet, White, Whole Kernel, Drained Solids.
• While 1 kg of Canned Corn, Sweet, White, Whole Kernel, Drained Solids contains 13.7 times more Sodium than Raw White Sweet Corn.
• Both White Sweet Corn and Canned Corn, Sweet, White, Whole Kernel, Drained Solids contain similar levels of Water per one kilogram.
• Both Raw White Sweet Corn as well as Canned Corn, Sweet, White, Whole Kernel, Drained Solids lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of White Sweet Corn has 1.3 times more Energy, 1.3 times more Carbohydrate, 1.4 times more Fiber and 1.4 times more Protein than Canned Corn, Sweet, White, Whole Kernel, Drained Solids.
• While 1 kg of Canned Corn, Sweet, White, Whole Kernel, Drained Solids contains 1.4 times more Sugars than Raw White Sweet Corn.
• Both White Sweet Corn and Canned Corn, Sweet, White, Whole Kernel, Drained Solids offer comparable quantities of Omega 6 per one kilogram.
• Both Raw White Sweet Corn as well as Canned Corn, Sweet, White, Whole Kernel, Drained Solids provide inadequate amounts of Omega 3 in one kilogram.