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

Macros Ratio

	Protein	Fat	Carbs
Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	12%	7%	81%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Dried Butternuts	Recommended Dietary Allowance
Energy	30.3% 880kcal	211% 6120kcal	2900kcal per day for Men 19-50 years
Fat	8.04% 7.8g	587% 570g	97g per day for Men 19-50 years
Saturated Fat	3.7% 1.2g	41% 13g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	5449% 87g	1.6g per day for Men 19-50 years
Omega 6	21% 3.55g	1984% 337g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	159% 207g	93% 121g	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	124% 47g	38g per day for Men 19-50 years
Protein	54% 30g	445% 249g	56g per day for Men 19-50 years

Vitamins

	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	11% 100μg	6.67% 60μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69% 0.83mg	319% 3.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.3% 0.68mg	114% 1.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	109% 17.4mg	65.3% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.2% 3.6mg	127% 6.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	129% 1.68mg	431% 5.6mg	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	165% 660μg	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	35.6% 32mg	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	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 Butternuts	Recommended Dietary Allowance
Calcium	4% 40mg	53% 530mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	500% 4.5mg	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	503% 40mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	564% 2370mg	420mg per day for Men 19-50 years
Manganese	53.5% 1.23mg	2852% 65.6mg	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	637% 4460mg	700mg per day for Men 19-50 years
Potassium	62.6% 2130mg	124% 4210mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	313% 172μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	34.5% 3.8mg	285% 31.3mg	11mg per day for Men 19-50 years
Water	20.3% 750g	0.9% 33.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Corn, sweet, yellow, frozen, kernels cut off cob, unprepared VS Dried Butternuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared versus 1 kg of Dried Butternuts to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared has 1.7 times more Vitamin B3 and 2 times more Vitamin C than Dried Butternuts.
• While 1 kg of Dried Butternuts contains 4.6 times more Vitamin B1, 2.2 times more Vitamin B2, 1.8 times more Vitamin B5, 3.3 times more Vitamin B6 and 1.8 times more Vitamin B9 than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared as well as Dried Butternuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared has 22.5 times more Water than Dried Butternuts.
• While 1 kg of Dried Butternuts contains 13.3 times more Calcium, 12.5 times more Copper, 9.6 times more Iron, 13.2 times more Magnesium, 53.3 times more Manganese, 6.4 times more Phosphorus, 2 times more Potassium, 24.6 times more Selenium and 8.2 times more Zinc than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• 1 kilogram of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared has 1.7 times more Carbohydrate than Dried Butternuts.
• While 1 kg of Dried Butternuts contains 7 times more Energy, 73.1 times more Fat, 11 times more Saturated Fat, 792.5 times more Omega 3, 95 times more Omega 6, 2.2 times more Fiber and 8.2 times more Protein than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• 1 kilogram of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared provide inadequate amounts of Omega 3