Comparing Nutrients in 1 kilogram Microwaved Yellow Corn, Whole Kernel, Frozen VS Cornsalad

Macros Ratio

	Protein	Fat	Carbs
Microwaved Yellow Corn, Whole Kernel, Frozen	11%	10%	79%
Cornsalad	31%	14%	55%

Macro Nutrients

	Microwaved Yellow Corn, Whole Kernel, Frozen	Cornsalad	Recommended Dietary Allowance
Energy	39% 1130kcal	7.24% 210kcal	2900kcal per day for Men 19-50 years
Fat	14.6% 14g	4.12% 4g	97g per day for Men 19-50 years
Saturated Fat	4.7% 1.5g	NA	32g per day for Men 19-50 years
Omega 3	8.75% 0.14g	NA	1.6g per day for Men 19-50 years
Omega 6	26.4% 4.5g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	199% 259g	27.7% 36g	130g per day for Men 19-50 years
Sugars	46.3% 33.6g	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	3.6% 2.6g	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	% 4.3g	NA	g per day for Men 19-50 years
Sucrose	% 26.7g	NA	g per day for Men 19-50 years
Fiber	68.4% 26g	NA	38g per day for Men 19-50 years
Protein	64.6% 36.2g	35.7% 20g	56g per day for Men 19-50 years

Vitamins

	Microwaved Yellow Corn, Whole Kernel, Frozen	Cornsalad	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	394% 3550μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69% 0.83mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.7mg	26% 4.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	127% 6.37mg	8.4% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	210% 2.73mg	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	95% 380μg	35% 140μg	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	NA	424% 382mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.67% 1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.33% 4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved Yellow Corn, Whole Kernel, Frozen	Cornsalad	Recommended Dietary Allowance
Calcium	5% 50mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	60% 0.54mg	149% 1.34mg	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	48.8% 3.9mg	273% 22mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	56% 1.3mg	156% 3.6mg	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	136% 950mg	75.7% 530mg	700mg per day for Men 19-50 years
Potassium	81% 2760mg	135% 4590mg	3400mg per day for Men 19-50 years
Selenium	NA	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	18.5% 684g	25% 928g	3700g per day for Men 19-50 years

Nutrient Comparison: Microwaved Yellow Corn, Whole Kernel, Frozen VS Cornsalad per 1 kg

Compare the macro and micronutrient content in 1 kg of Microwaved Yellow Corn, Whole Kernel, Frozen versus 1 kg of Cornsalad to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Microwaved Yellow Corn, Whole Kernel, Frozen vs Cornsalad:

• 1 kilogram of Microwaved Yellow Corn, Whole Kernel, Frozen has 5 times more Vitamin B3, 15.2 times more Vitamin B5 and 2.7 times more Vitamin B9 than Cornsalad.
• While 1 kg of Raw Cornsalad contains 29.6 times more Vitamin A, 1.7 times more Vitamin B2 and 2.3 times more Vitamin B6 than Microwaved Yellow Corn, Whole Kernel, Frozen.
• Both Microwaved Yellow Corn, Whole Kernel, Frozen and Cornsalad provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Microwaved Yellow Corn, Whole Kernel, Frozen have insufficient amounts of Vitamin A
• 1 kilogram of Cornsalad have insufficient amounts of Vitamin B5
• Both Microwaved Yellow Corn, Whole Kernel, Frozen as well as Raw Cornsalad have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Microwaved Yellow Corn, Whole Kernel, Frozen vs Cornsalad:

• 1 kilogram of Microwaved Yellow Corn, Whole Kernel, Frozen has 1.9 times more Magnesium and 1.8 times more Phosphorus than Cornsalad.
• While 1 kg of Raw Cornsalad contains 7.6 times more Calcium, 2.5 times more Copper, 5.6 times more Iron, 2.8 times more Manganese, 1.7 times more Potassium and 1.4 times more Water than Microwaved Yellow Corn, Whole Kernel, Frozen.
• Both Microwaved Yellow Corn, Whole Kernel, Frozen and Cornsalad contain similar levels of Zinc per one kilogram.
• 1 kilogram of Microwaved Yellow Corn, Whole Kernel, Frozen lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Microwaved Yellow Corn, Whole Kernel, Frozen has 5.4 times more Energy, 7.2 times more Carbohydrate and 1.8 times more Protein than Cornsalad.
• 1 kilogram of Cornsalad provide inadequate amounts of Energy