Comparing Nutrients in 1 pound Canned Corn, Sweet, White, Cream Style, Regular Pack VS Boiled frozen sweet white Corn kernels

Macros Ratio

	Protein	Fat	Carbs
Canned Corn, Sweet, White, Cream Style, Regular Pack	8%	4%	88%
Boiled frozen sweet white Corn kernels	12%	4%	84%

Macro Nutrients

	Canned Corn, Sweet, White, Cream Style, Regular Pack	Boiled frozen sweet white Corn kernels	Recommended Dietary Allowance
Energy	11.6% 336kcal	12.5% 363kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	2% 1.95g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	5.15% 0.88g	5.26% 0.89g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65% 84.5g	68.2% 88.7g	130g per day for Men 19-50 years
Sugars	38% 27.6g	19.5% 14g	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	14.3% 5.44g	28.6% 11g	38g per day for Men 19-50 years
Protein	14% 7.9g	22.3% 12.5g	56g per day for Men 19-50 years

Vitamins

	Canned Corn, Sweet, White, Cream Style, Regular Pack	Boiled frozen sweet white Corn kernels	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.45% 0.11mg	31.4% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	24.8% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.2% 4.35mg	37% 5.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.3% 0.82mg	16.3% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	45% 0.59mg	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	51% 204μg	35% 141μg	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	23% 21mg	15.6% 14mg	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	2.1% 0.32mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Corn, Sweet, White, Cream Style, Regular Pack	Boiled frozen sweet white Corn kernels	Recommended Dietary Allowance
Calcium	1.8% 18mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	18.6% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	3.18% 127μg	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	17.6% 1.4mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	20.5% 86mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	25% 0.58mg	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	26% 181mg	37% 259mg	700mg per day for Men 19-50 years
Potassium	16% 540mg	19.6% 667mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	79% 1184mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	23% 2.54mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	9.6% 355g	9.4% 348g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Corn, Sweet, White, Cream Style, Regular Pack VS Boiled frozen sweet white Corn kernels per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Corn, Sweet, White, Cream Style, Regular Pack versus 1 lb of Boiled frozen sweet white Corn kernels to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Corn, Sweet, White, Cream Style, Regular Pack vs Boiled frozen sweet white Corn kernels:

• 1 pound of Canned Corn, Sweet, White, Cream Style, Regular Pack has 1.5 times more Vitamin B9 and 1.5 times more Vitamin C than Boiled frozen sweet white Corn kernels.
• While 1 lb of Boiled frozen sweet white Corn kernels, drained contains 3.3 times more Vitamin B1, 1.3 times more Vitamin B2, 1.4 times more Vitamin B3 and 2 times more Vitamin B6 than Canned Corn, Sweet, White, Cream Style, Regular Pack.
• Both Canned Corn, Sweet, White, Cream Style, Regular Pack and Boiled frozen sweet white Corn kernels provide similar amounts of Vitamin B5 per one pound.
• Both Canned Corn, Sweet, White, Cream Style, Regular Pack as well as Boiled frozen sweet white Corn kernels, drained have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for Canned Corn, Sweet, White, Cream Style, Regular Pack vs Boiled frozen sweet white Corn kernels:

• 1 pound of Canned Corn, Sweet, White, Cream Style, Regular Pack has 52.2 times more Sodium and 1.4 times more Zinc than Boiled frozen sweet white Corn kernels.
• While 1 lb of Boiled frozen sweet white Corn kernels, drained contains 1.7 times more Copper, 1.3 times more Magnesium, 1.9 times more Manganese and 1.4 times more Phosphorus than Canned Corn, Sweet, White, Cream Style, Regular Pack.
• Both Canned Corn, Sweet, White, Cream Style, Regular Pack and Boiled frozen sweet white Corn kernels contain similar levels of Iron, Potassium and Water per one pound.
• Both Canned Corn, Sweet, White, Cream Style, Regular Pack as well as Boiled frozen sweet white Corn kernels, drained lack sufficient amounts of Calcium and Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Corn, Sweet, White, Cream Style, Regular Pack has 2 times more Sugars than Boiled frozen sweet white Corn kernels.
• While 1 lb of Boiled frozen sweet white Corn kernels, drained contains 2 times more Fiber and 1.6 times more Protein than Canned Corn, Sweet, White, Cream Style, Regular Pack.
• Both Canned Corn, Sweet, White, Cream Style, Regular Pack and Boiled frozen sweet white Corn kernels offer comparable quantities of Energy and Carbohydrate per one pound.
• Both Canned Corn, Sweet, White, Cream Style, Regular Pack as well as Boiled frozen sweet white Corn kernels, drained provide inadequate amounts of Omega 3 and Omega 6 in one pound.