Comparing Nutrients in 1 kilogram Boiled Frozen sweet yellow Corn kernels VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Boiled Frozen sweet yellow Corn kernels	11%	6%	83%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Boiled Frozen sweet yellow Corn kernels	Dried Beechnuts	Recommended Dietary Allowance
Energy	28% 810kcal	199% 5760kcal	2900kcal per day for Men 19-50 years
Fat	6.9% 6.7g	515% 500g	97g per day for Men 19-50 years
Saturated Fat	3.2% 1.03g	179% 57g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	1063% 17g	1.6g per day for Men 19-50 years
Omega 6	18% 3.1g	1082% 184g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	148% 193g	258% 335g	130g per day for Men 19-50 years
Sugars	42.3% 30.7g	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	6.34% 4.6g	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	% 4.8g	NA	g per day for Men 19-50 years
Sucrose	% 19.6g	NA	g per day for Men 19-50 years
Fiber	63% 24g	NA	38g per day for Men 19-50 years
Protein	45.5% 25.5g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Boiled Frozen sweet yellow Corn kernels	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	11% 100μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	253% 3.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	285% 3.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	82% 13mg	55% 8.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	185% 9.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76% 0.99mg	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	87.5% 350μg	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	39% 35mg	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	4.67% 0.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Frozen sweet yellow Corn kernels	Dried Beechnuts	Recommended Dietary Allowance
Calcium	3% 30mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	53.3% 0.48mg	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	58.8% 4.7mg	308% 24.6mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	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	113% 790mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	68.5% 2330mg	299% 10170mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	25.3% 380mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	21% 770g	1.8% 66g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Frozen sweet yellow Corn kernels VS Dried Beechnuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Frozen sweet yellow Corn kernels 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 Boiled Frozen sweet yellow Corn kernels vs Dried Beechnuts:

• 1 kilogram of Boiled Frozen sweet yellow Corn kernels has 1.5 times more Vitamin B3 than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 10.1 times more Vitamin B1, 6 times more Vitamin B2, 6.1 times more Vitamin B5, 6.9 times more Vitamin B6, 3.2 times more Vitamin B9 and 4.4 times more Vitamin C than Boiled Frozen sweet yellow Corn kernels, drained.
• Both Boiled Frozen sweet yellow Corn kernels, drained as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Boiled Frozen sweet yellow Corn kernels vs Dried Beechnuts:

• 1 kilogram of Boiled Frozen sweet yellow Corn kernels has more Magnesium, more Phosphorus, 1.8 times more Zinc and 11.7 times more Water than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 14 times more Copper, 5.2 times more Iron, 8.7 times more Manganese, 4.4 times more Potassium and 38 times more Sodium than Boiled Frozen sweet yellow Corn kernels, drained.
• 1 kilogram of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Boiled Frozen sweet yellow Corn kernels, drained 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 7.1 times more Energy, 74.6 times more Fat, 55.5 times more Saturated Fat, 188.9 times more Omega 3, 59.5 times more Omega 6, 1.7 times more Carbohydrate and 2.4 times more Protein than Boiled Frozen sweet yellow Corn kernels, drained.
• 1 kilogram of Boiled Frozen sweet yellow Corn kernels provide inadequate amounts of Omega 3 and Omega 6