Comparing Nutrients in 1 kilogram Corn, sweet, yellow, frozen, kernels on cob, unprepared VS Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob

Macros Ratio

	Protein	Fat	Carbs
Corn, sweet, yellow, frozen, kernels on cob, unprepared	11%	6%	83%
Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob	11%	6%	83%

Macro Nutrients

	Corn, sweet, yellow, frozen, kernels on cob, unprepared	Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob	Recommended Dietary Allowance
Energy	33.8% 980kcal	32.4% 940kcal	2900kcal per day for Men 19-50 years
Fat	8.04% 7.8g	7.63% 7.4g	97g per day for Men 19-50 years
Saturated Fat	3.75% 1.2g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	21% 3.56g	20% 3.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	181% 235g	172% 223g	130g per day for Men 19-50 years
Sugars	52% 37.8g	49.5% 36g	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	7.72% 5.6g	7.3% 5.3g	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	% 5.9g	% 5.6g	g per day for Men 19-50 years
Sucrose	% 24g	% 23g	g per day for Men 19-50 years
Fiber	73.7% 28g	73.7% 28g	38g per day for Men 19-50 years
Protein	58.6% 32.8g	55.5% 31g	56g per day for Men 19-50 years

Vitamins

	Corn, sweet, yellow, frozen, kernels on cob, unprepared	Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	86% 1.03mg	145% 1.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67.7% 0.88mg	53% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	105% 17mg	95% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58.6% 2.93mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	138% 1.8mg	172% 2.24mg	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	100% 400μg	77.5% 310μg	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	80% 72mg	53.3% 48mg	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	6% 0.9mg	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.33% 4μg	3.33% 4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Corn, sweet, yellow, frozen, kernels on cob, unprepared	Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob	Recommended Dietary Allowance
Calcium	4% 40mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	56.7% 0.51mg	51% 0.46mg	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	85% 6.8mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	76% 320mg	69% 290mg	420mg per day for Men 19-50 years
Manganese	68.7% 1.58mg	61.7% 1.42mg	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	124% 870mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	86.5% 2940mg	74% 2510mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	63.6% 7mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	19.4% 718g	19.8% 732g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Corn, sweet, yellow, frozen, kernels on cob, unprepared vs Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob:

• Corn, sweet, yellow, frozen, kernels on cob, unprepared have 1.3 times more Vitamin B2, 1.3 times more Vitamin B9 and 1.5 times more Vitamin C than Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob.
• While Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob contain 1.7 times more Vitamin B1 and 1.3 times more Vitamin B6 than Corn, sweet, yellow, frozen, kernels on cob, unprepared.
• Both Corn, sweet, yellow, frozen, kernels on cob, unprepared and Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob have similar amounts of Vitamin A, Vitamin B3 and Vitamin B5 per 1 kg.
• Both Corn, sweet, yellow, frozen, kernels on cob, unprepared as well as Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Corn, sweet, yellow, frozen, kernels on cob, unprepared vs Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob:

Both Corn, sweet, yellow, frozen, kernels on cob, unprepared and Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob have similar amounts of minerals per 1 kg
• Both Corn, sweet, yellow, frozen, kernels on cob, unprepared and Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob have similar amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Zinc and Water per 1 kg.
• Both Corn, sweet, yellow, frozen, kernels on cob, unprepared as well as Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob have insufficient amounts of Calcium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

Both Corn, sweet, yellow, frozen, kernels on cob, unprepared and Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob have similar amounts of macro-nutrients per 1 kg
• Both Corn, sweet, yellow, frozen, kernels on cob, unprepared and Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob have similar amounts of Energy, Omega 6, Carbohydrate, Sugars, Fiber and Protein per 1 kg.
• Both Corn, sweet, yellow, frozen, kernels on cob, unprepared as well as Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob have insufficient amounts of Fat, Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 1 kg.