Comparing Nutrients in 1 kilogram Corn, sweet, yellow, frozen, kernels cut off cob, unprepared VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	12%	7%	81%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Dried Beechnuts	Recommended Dietary Allowance
Energy	30.3% 880kcal	199% 5760kcal	2900kcal per day for Men 19-50 years
Fat	8.04% 7.8g	515% 500g	97g per day for Men 19-50 years
Saturated Fat	3.7% 1.2g	179% 57g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	1063% 17g	1.6g per day for Men 19-50 years
Omega 6	21% 3.55g	1082% 184g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	159% 207g	258% 335g	130g per day for Men 19-50 years
Sugars	34.5% 25g	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	4.14% 3g	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	% 3.8g	NA	g per day for Men 19-50 years
Sucrose	% 16.5g	NA	g per day for Men 19-50 years
Fiber	55.3% 21g	NA	38g per day for Men 19-50 years
Protein	54% 30g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	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	69% 0.83mg	253% 3.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.3% 0.68mg	285% 3.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	109% 17.4mg	55% 8.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.2% 3.6mg	185% 9.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	129% 1.68mg	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	90% 360μg	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	71% 64mg	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	5.33% 0.8mg	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

	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Dried Beechnuts	Recommended Dietary Allowance
Calcium	4% 40mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	744% 6.7mg	0.9mg per day for Men 19-50 years
Fluoride	3.65% 146μg	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	52.5% 4.2mg	308% 24.6mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	53.5% 1.23mg	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	100% 700mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	62.6% 2130mg	299% 10170mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	NA	55μg per day for Men 19-50 years
Sodium	2% 30mg	25.3% 380mg	1500mg per day for Men 19-50 years
Zinc	34.5% 3.8mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	20.3% 750g	1.8% 66g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared vs Dried Beechnuts:

• Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have more Vitamin A and 2 times more Vitamin B3 than Dried Beechnuts.
• While Dried Beechnuts contain 3.7 times more Vitamin B1, 5.5 times more Vitamin B2, 2.6 times more Vitamin B5, 4.1 times more Vitamin B6, 3.1 times more Vitamin B9 and 2.4 times more Vitamin C than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared as well as Dried Beechnuts have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Corn, sweet, yellow, frozen, kernels cut off cob, unprepared vs Dried Beechnuts:

• Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have more Magnesium, more Phosphorus and 11.4 times more Water than Dried Beechnuts.
• While Dried Beechnuts contain 18.6 times more Copper, 5.9 times more Iron, 10.9 times more Manganese, 4.8 times more Potassium and 12.7 times more Sodium than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared and Dried Beechnuts have similar amounts of Zinc per 1 kg.
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared as well as Dried Beechnuts have insufficient amounts of Calcium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dried Beechnuts contain 6.5 times more Energy, 64.1 times more Fat, 48.1 times more Saturated Fat, 154.5 times more Omega 3, 51.8 times more Omega 6, 1.6 times more Carbohydrate and 2.1 times more Protein than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared as well as Dried Beechnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.