Comparing Nutrients in 1 kilogram White Sweet Corn VS Boiled White Sweet Corn

Macros Ratio

	Protein	Fat	Carbs
White Sweet Corn	13%	11%	76%
Boiled White Sweet Corn	12%	11%	77%

Macro Nutrients

	White Sweet Corn	Boiled White Sweet Corn	Recommended Dietary Allowance
Energy	29.7% 860kcal	33.4% 970kcal	2900kcal per day for Men 19-50 years
Fat	12% 12g	14.5% 14g	97g per day for Men 19-50 years
Saturated Fat	5.7% 1.82g	6.16% 1.97g	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	34.5% 5.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	146% 190g	167% 217g	130g per day for Men 19-50 years
Sugars	44.4% 32.2g	107% 77.3g	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	14% 10g	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	% 7g	g per day for Men 19-50 years
Sucrose	NA	% 60.2g	g per day for Men 19-50 years
Fiber	71% 27g	71% 27g	38g per day for Men 19-50 years
Protein	57.5% 32.2g	59.6% 33.4g	56g per day for Men 19-50 years

Vitamins

	White Sweet Corn	Boiled White Sweet Corn	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	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	40.8% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	106% 17mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	152% 7.6mg	150% 7.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.3% 0.55mg	98% 1.27mg	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	50% 200μg	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	69% 62mg	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	3.33% 4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Sweet Corn	Boiled White Sweet Corn	Recommended Dietary Allowance
Calcium	2% 20mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	60% 0.54mg	63.3% 0.57mg	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	68.8% 5.5mg	8mg per day for Men 19-50 years
Magnesium	88% 370mg	74% 310mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	93% 2.14mg	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	131% 920mg	700mg per day for Men 19-50 years
Potassium	79.4% 2700mg	74% 2520mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	10% 150mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	20.5% 760g	19.7% 728g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of White Sweet Corn vs Boiled White Sweet Corn:

• Raw White Sweet Corn has 2.2 times more Vitamin B1 and 2.3 times more Vitamin B9 than Boiled and Drained White Sweet Corn.
• While Boiled and Drained White Sweet Corn contains 2.3 times more Vitamin B6 than Raw White Sweet Corn.
• Both Raw White Sweet Corn and Boiled and Drained White Sweet Corn have similar amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin C per 1 kg.
• Both Raw White Sweet Corn as well as Boiled and Drained White Sweet Corn have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for White Sweet Corn vs Boiled White Sweet Corn:

• Raw White Sweet Corn has 5 times more Sodium than Boiled and Drained White Sweet Corn.
• While Boiled and Drained White Sweet Corn contains 1.3 times more Manganese and 1.3 times more Selenium than Raw White Sweet Corn.
• Both Raw White Sweet Corn and Boiled and Drained White Sweet Corn have similar amounts of Copper, Iron, Magnesium, Phosphorus, Potassium, Zinc and Water per 1 kg.
• Both Raw White Sweet Corn as well as Boiled and Drained White Sweet Corn have insufficient amounts of Calcium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained White Sweet Corn contains 2.4 times more Sugars than Raw White Sweet Corn.
• Both Raw White Sweet Corn and Boiled and Drained White Sweet Corn have similar amounts of Energy, Fat, Omega 3, Omega 6, Carbohydrate, Fiber and Protein per 1 kg.
• Both Raw White Sweet Corn as well as Boiled and Drained White Sweet Corn have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.