Comparing Nutrients in 1 kilogram Canned Red Sweet Peppers with Liquids VS Boiled Sweet Corn, White, Frozen, Kernels On Cob with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Red Sweet Peppers with Liquids	15%	13%	72%
Boiled Sweet Corn, White, Frozen, Kernels On Cob with Salt	11%	6%	83%

Macro Nutrients

	Canned Red Sweet Peppers with Liquids	Boiled Sweet Corn, White, Frozen, Kernels On Cob with Salt	Recommended Dietary Allowance
Energy	6.2% 180kcal	32.4% 940kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	7.63% 7.4g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	8.6% 1.46g	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	30% 39g	172% 223g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	31.6% 12g	73.7% 28g	38g per day for Men 19-50 years
Protein	14.3% 8g	55.5% 31g	56g per day for Men 19-50 years

Vitamins

	Canned Red Sweet Peppers with Liquids	Boiled Sweet Corn, White, Frozen, Kernels On Cob with Salt	Recommended Dietary Allowance
Vitamin A	29% 260μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	145% 1.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	53% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.4% 5.5mg	95% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.6% 0.38mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	137% 1.78mg	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	40% 160μg	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	517% 465mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Sweet Peppers with Liquids	Boiled Sweet Corn, White, Frozen, Kernels On Cob with Salt	Recommended Dietary Allowance
Calcium	41% 410mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	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	100% 8mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	69% 290mg	420mg per day for Men 19-50 years
Manganese	69.6% 1.6mg	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	28.6% 200mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	43% 1460mg	74% 2510mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	913% 13690mg	160% 2400mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	24.7% 913g	19.8% 732g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Sweet Peppers with Liquids VS Boiled Sweet Corn, White, Frozen, Kernels On Cob with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Red Sweet Peppers with Liquids versus 1 kg of Boiled Sweet Corn, White, Frozen, Kernels On Cob with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Red Sweet Peppers with Liquids vs Boiled Sweet Corn, White, Frozen, Kernels On Cob with Salt:

• 1 kilogram of Canned Red Sweet Peppers with Liquids has more Vitamin A and 9.7 times more Vitamin C than Boiled Sweet Corn, White, Frozen, Kernels On Cob with Salt.
• While 1 kg of Boiled and Drained Sweet Corn, White, Frozen, Kernels On Cob with Salt contains 7 times more Vitamin B1, 2.3 times more Vitamin B2, 2.8 times more Vitamin B3, 6.6 times more Vitamin B5, 1.3 times more Vitamin B6 and 1.9 times more Vitamin B9 than Canned Red Sweet Peppers Solids and Liquids.
• 1 kilogram of Canned Red Sweet Peppers with Liquids have insufficient amounts of Vitamin B5
• 1 kilogram of Boiled Sweet Corn, White, Frozen, Kernels On Cob with Salt have insufficient amounts of Vitamin A
• Both Canned Red Sweet Peppers Solids and Liquids as well as Boiled and Drained Sweet Corn, White, Frozen, Kernels On Cob with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Red Sweet Peppers with Liquids vs Boiled Sweet Corn, White, Frozen, Kernels On Cob with Salt:

• 1 kilogram of Canned Red Sweet Peppers with Liquids has 13.7 times more Calcium, 2.8 times more Copper, 1.3 times more Iron, 5.7 times more Sodium and 1.2 times more Water than Boiled Sweet Corn, White, Frozen, Kernels On Cob with Salt.
• While 1 kg of Boiled and Drained Sweet Corn, White, Frozen, Kernels On Cob with Salt contains 2.6 times more Magnesium, 3.8 times more Phosphorus, 1.7 times more Potassium and 3.5 times more Zinc than Canned Red Sweet Peppers Solids and Liquids.
• Both Canned Red Sweet Peppers with Liquids and Boiled Sweet Corn, White, Frozen, Kernels On Cob with Salt contain similar levels of Manganese per one kilogram.
• 1 kilogram of Canned Red Sweet Peppers with Liquids lack sufficient amounts of Zinc
• 1 kilogram of Boiled Sweet Corn, White, Frozen, Kernels On Cob with Salt lack sufficient amounts of Calcium
• Both Canned Red Sweet Peppers Solids and Liquids as well as Boiled and Drained Sweet Corn, White, Frozen, Kernels On Cob with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled and Drained Sweet Corn, White, Frozen, Kernels On Cob with Salt contains 5.2 times more Energy, 5.7 times more Carbohydrate, 2.3 times more Fiber and 3.9 times more Protein than Canned Red Sweet Peppers Solids and Liquids.
• 1 kilogram of Canned Red Sweet Peppers with Liquids provide inadequate amounts of Energy and Protein
• Both Canned Red Sweet Peppers Solids and Liquids as well as Boiled and Drained Sweet Corn, White, Frozen, Kernels On Cob with Salt provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.