Comparing Nutrients in 1 kilogram Yellow Sweet Corn VS Boiled Yellow Sweet Corn

Macros Ratio

	Protein	Fat	Carbs
Yellow Sweet Corn	13%	12%	75%
Boiled Yellow Sweet Corn	12%	12%	76%

Macro Nutrients

	Yellow Sweet Corn	Boiled Yellow Sweet Corn	Recommended Dietary Allowance
Energy	29.7% 860kcal	33% 960kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.5g	15.5% 15g	97g per day for Men 19-50 years
Saturated Fat	10% 3.25g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	8.75% 0.14g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	27.8% 4.7g	34.5% 5.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	161% 210g	130g per day for Men 19-50 years
Sugars	86.3% 62.6g	62.6% 45.4g	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	26.8% 19.4g	11% 7.9g	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	% 34.3g	% 8.4g	g per day for Men 19-50 years
Sucrose	% 8.9g	% 27.4g	g per day for Men 19-50 years
Fiber	52.6% 20g	63% 24g	38g per day for Men 19-50 years
Protein	58.4% 32.7g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Yellow Sweet Corn	Boiled Yellow Sweet Corn	Recommended Dietary Allowance
Vitamin A	10% 90μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	129% 1.55mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.3% 0.55mg	44% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	111% 17.7mg	105% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	143% 7.17mg	158% 7.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	107% 1.4mg	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	105% 420μg	57.5% 230μg	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	75.6% 68mg	61% 55mg	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	4.67% 0.7mg	6% 0.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	3.33% 4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yellow Sweet Corn	Boiled Yellow Sweet Corn	Recommended Dietary Allowance
Calcium	2% 20mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	60% 0.54mg	54.4% 0.49mg	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	65% 5.2mg	56.3% 4.5mg	8mg per day for Men 19-50 years
Magnesium	88% 370mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	71% 1.63mg	72.6% 1.67mg	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	127% 890mg	110% 770mg	700mg per day for Men 19-50 years
Potassium	79.4% 2700mg	64% 2180mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	10% 150mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	56.4% 6.2mg	11mg per day for Men 19-50 years
Water	20.6% 761g	20% 734g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Yellow Sweet Corn vs Boiled Yellow Sweet Corn:

• Raw Yellow Sweet Corn has 1.7 times more Vitamin B1, 1.8 times more Vitamin B9 and 1.2 times more Vitamin C than Boiled and Drained Yellow Sweet Corn.
• While Boiled and Drained Yellow Sweet Corn contains 1.4 times more Vitamin A and 1.5 times more Vitamin B6 than Raw Yellow Sweet Corn.
• Both Raw Yellow Sweet Corn and Boiled and Drained Yellow Sweet Corn have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B5 per 1 kg.
• Both Raw Yellow Sweet Corn as well as Boiled and Drained Yellow Sweet Corn have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Yellow Sweet Corn vs Boiled Yellow Sweet Corn:

• Raw Yellow Sweet Corn has 1.4 times more Magnesium, 1.2 times more Potassium, 3 times more Selenium and 15 times more Sodium than Boiled and Drained Yellow Sweet Corn.
• While Boiled and Drained Yellow Sweet Corn contains 1.3 times more Zinc than Raw Yellow Sweet Corn.
• Both Raw Yellow Sweet Corn and Boiled and Drained Yellow Sweet Corn have similar amounts of Copper, Iron, Manganese, Phosphorus and Water per 1 kg.
• Both Raw Yellow Sweet Corn as well as Boiled and Drained Yellow Sweet Corn have insufficient amounts of Calcium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Yellow Sweet Corn has 1.6 times more Saturated Fat, 1.4 times more Sugars and 2.5 times more Fructose than Boiled and Drained Yellow Sweet Corn.
• While Boiled and Drained Yellow Sweet Corn contains 1.3 times more Omega 3 than Raw Yellow Sweet Corn.
• Both Raw Yellow Sweet Corn and Boiled and Drained Yellow Sweet Corn have similar amounts of Energy, Fat, Omega 6, Carbohydrate, Fiber and Protein per 1 kg.
• Both Raw Yellow Sweet Corn as well as Boiled and Drained Yellow Sweet Corn have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.