Comparing Nutrients in 1 pound Canned Corn, Sweet, White, Vacuum Pack, No Salt Added VS Frozen sweet white Corn kernels

Macros Ratio

	Protein	Fat	Carbs
Canned Corn, Sweet, White, Vacuum Pack, No Salt Added	10%	5%	85%
Frozen sweet white Corn kernels	12%	7%	81%

Macro Nutrients

	Canned Corn, Sweet, White, Vacuum Pack, No Salt Added	Frozen sweet white Corn kernels	Recommended Dietary Allowance
Energy	12.4% 358kcal	13.8% 399kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	3.6% 3.5g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	6.14% 1.04g	8.78% 1.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68% 88g	72.3% 94g	130g per day for Men 19-50 years
Sugars	NA	57% 41.2g	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	1.25% 0.91g	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	% 1.6g	g per day for Men 19-50 years
Sucrose	NA	% 38.6g	g per day for Men 19-50 years
Fiber	24% 9.07g	34.6% 13g	38g per day for Men 19-50 years
Protein	19.5% 11g	24.5% 13.7g	56g per day for Men 19-50 years

Vitamins

	Canned Corn, Sweet, White, Vacuum Pack, No Salt Added	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	15.5% 0.19mg	31.4% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.3mg	49% 7.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	61.2% 3.06mg	25.4% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	62% 0.81mg	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	55.6% 222μg	41% 163μg	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	41% 36.7mg	31.8% 28.6mg	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	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Corn, Sweet, White, Vacuum Pack, No Salt Added	Frozen sweet white Corn kernels	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	18% 0.16mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.66% 66.2μg	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	24% 1.9mg	23.2% 1.86mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	13.2% 0.3mg	25% 0.57mg	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	41.5% 290mg	45.4% 318mg	700mg per day for Men 19-50 years
Potassium	25% 844mg	28.4% 966mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	15.3% 1.68mg	11mg per day for Men 19-50 years
Water	9.4% 347g	9.2% 340g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Canned Corn, Sweet, White, Vacuum Pack, No Salt Added vs Frozen sweet white Corn kernels:

• Canned Corn, Sweet, White, Vacuum Pack, No Salt Added has 2.4 times more Vitamin B5, 1.4 times more Vitamin B9 and 1.3 times more Vitamin C than Frozen sweet white Corn kernels.
• While Frozen sweet white Corn kernels contain 2 times more Vitamin B1, 1.5 times more Vitamin B3 and 3.2 times more Vitamin B6 than Canned Corn, Sweet, White, Vacuum Pack, No Salt Added.
• Both Canned Corn, Sweet, White, Vacuum Pack, No Salt Added and Frozen sweet white Corn kernels have similar amounts of Vitamin B2 per 1 lb.
• Both Canned Corn, Sweet, White, Vacuum Pack, No Salt Added as well as Frozen sweet white Corn kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Canned Corn, Sweet, White, Vacuum Pack, No Salt Added vs Frozen sweet white Corn kernels:

• Canned Corn, Sweet, White, Vacuum Pack, No Salt Added has 1.3 times more Copper, 1.3 times more Magnesium and 1.2 times more Zinc than Frozen sweet white Corn kernels.
• While Frozen sweet white Corn kernels contain 1.9 times more Manganese than Canned Corn, Sweet, White, Vacuum Pack, No Salt Added.
• Both Canned Corn, Sweet, White, Vacuum Pack, No Salt Added and Frozen sweet white Corn kernels have similar amounts of Iron, Phosphorus, Potassium, Selenium and Water per 1 lb.
• Both Canned Corn, Sweet, White, Vacuum Pack, No Salt Added as well as Frozen sweet white Corn kernels have insufficient amounts of Calcium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Frozen sweet white Corn kernels contain 1.4 times more Omega 6, 1.5 times more Fiber and 1.3 times more Protein than Canned Corn, Sweet, White, Vacuum Pack, No Salt Added.
• Both Canned Corn, Sweet, White, Vacuum Pack, No Salt Added and Frozen sweet white Corn kernels have similar amounts of Energy and Carbohydrate per 1 lb.
• Both Canned Corn, Sweet, White, Vacuum Pack, No Salt Added as well as Frozen sweet white Corn kernels have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.