Comparing Nutrients in 1 kilogram Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids	12%	14%	74%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids	Dried Beechnuts	Recommended Dietary Allowance
Energy	23% 670kcal	199% 5760kcal	2900kcal per day for Men 19-50 years
Fat	12.6% 12g	515% 500g	97g per day for Men 19-50 years
Saturated Fat	7.66% 2.45g	179% 57g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	1063% 17g	1.6g per day for Men 19-50 years
Omega 6	28.4% 4.83g	1082% 184g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	110% 143g	258% 335g	130g per day for Men 19-50 years
Sugars	61.2% 44.4g	NA	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	2.5% 1.8g	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	% 2.8g	NA	g per day for Men 19-50 years
Sucrose	% 39g	NA	g per day for Men 19-50 years
Fiber	52.6% 20g	NA	38g per day for Men 19-50 years
Protein	41% 23g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.5% 0.39mg	253% 3.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	68.5% 0.89mg	285% 3.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63% 10mg	55% 8.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.8% 2.1mg	185% 9.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	526% 6.84mg	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	98% 390μg	283% 1130μg	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	20% 18mg	172% 155mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6% 0.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids	Dried Beechnuts	Recommended Dietary Allowance
Calcium	3% 30mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	36.7% 0.33mg	744% 6.7mg	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	33.8% 2.7mg	308% 24.6mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	583% 13.4mg	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	65.7% 460mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	39% 1320mg	299% 10170mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	NA	55μg per day for Men 19-50 years
Sodium	137% 2050mg	25.3% 380mg	1500mg per day for Men 19-50 years
Zinc	29% 3.2mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	22% 814g	1.8% 66g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids VS Dried Beechnuts per 1 kg

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

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

• 1 kg of Dried Beechnuts contains 7.8 times more Vitamin B1, 4.2 times more Vitamin B2, 4.4 times more Vitamin B5, 18.5 times more Vitamin B6, 2.9 times more Vitamin B9 and 8.6 times more Vitamin C than Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids.
• Both Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids and Dried Beechnuts provide similar amounts of Vitamin B3 per one kilogram.
• Both Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

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

• 1 kilogram of Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids has more Magnesium, more Phosphorus, 5.4 times more Sodium and 12.3 times more Water than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 20.3 times more Copper, 9.1 times more Iron, 20 times more Manganese and 7.7 times more Potassium than Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids.
• Both Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids and Dried Beechnuts contain similar levels of Zinc per one kilogram.
• 1 kilogram of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids as well as Dried Beechnuts lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Dried Beechnuts contains 8.6 times more Energy, 41 times more Fat, 23.3 times more Saturated Fat, 94.4 times more Omega 3, 38.1 times more Omega 6, 2.3 times more Carbohydrate and 2.7 times more Protein than Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids.
• 1 kilogram of Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids provide inadequate amounts of Omega 3