Comparing Nutrients in 1 pound Canned Corn, Sweet, White, Whole Kernel, Drained Solids VS Frozen sweet white Corn kernels

Macros Ratio

	Protein	Fat	Carbs
Canned Corn, Sweet, White, Whole Kernel, Drained Solids	12%	14%	74%
Frozen sweet white Corn kernels	12%	7%	81%

Macro Nutrients

	Canned Corn, Sweet, White, Whole Kernel, Drained Solids	Frozen sweet white Corn kernels	Recommended Dietary Allowance
Energy	10.5% 304kcal	13.8% 399kcal	2900kcal per day for Men 19-50 years
Fat	5.7% 5.53g	3.6% 3.5g	97g per day for Men 19-50 years
Saturated Fat	3.47% 1.1g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	5.1% 0.082g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	13% 2.2g	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	50% 65g	72.3% 94g	130g per day for Men 19-50 years
Sugars	27.8% 20g	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	1.13% 0.82g	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	% 1.27g	% 1.6g	g per day for Men 19-50 years
Sucrose	% 17.7g	% 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	18.5% 10.4g	24.5% 13.7g	56g per day for Men 19-50 years

Vitamins

	Canned Corn, Sweet, White, Whole Kernel, Drained Solids	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	14.7% 0.18mg	31.4% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.5% 4.56mg	49% 7.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	25.4% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	44.2% 177μg	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	9.07% 8.16mg	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	2.72% 0.41mg	NA	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, Whole Kernel, Drained Solids	Frozen sweet white Corn kernels	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	16.6% 0.15mg	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	15.3% 1.22mg	23.2% 1.86mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	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	30% 209mg	45.4% 318mg	700mg per day for Men 19-50 years
Potassium	17.6% 599mg	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	62% 930mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	13% 1.45mg	15.3% 1.68mg	11mg per day for Men 19-50 years
Water	10% 369g	9.2% 340g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Corn, Sweet, White, Whole Kernel, Drained Solids VS Frozen sweet white Corn kernels per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Corn, Sweet, White, Whole Kernel, Drained Solids versus 1 lb of 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, Whole Kernel, Drained Solids vs Frozen sweet white Corn kernels:

• 1 pound of Canned Corn, Sweet, White, Whole Kernel, Drained Solids has 1.3 times more Vitamin B2 than Frozen sweet white Corn kernels.
• While 1 lb of Frozen sweet white Corn kernels contains 2.1 times more Vitamin B1, 1.7 times more Vitamin B3, 1.3 times more Vitamin B5, 4.8 times more Vitamin B6 and 3.5 times more Vitamin C than Canned Corn, Sweet, White, Whole Kernel, Drained Solids.
• Both Canned Corn, Sweet, White, Whole Kernel, Drained Solids and Frozen sweet white Corn kernels provide similar amounts of Vitamin B9 per one pound.
• Both Canned Corn, Sweet, White, Whole Kernel, Drained Solids as well as Frozen sweet white Corn kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Canned Corn, Sweet, White, Whole Kernel, Drained Solids vs Frozen sweet white Corn kernels:

• 1 pound of Canned Corn, Sweet, White, Whole Kernel, Drained Solids has 68.3 times more Sodium than Frozen sweet white Corn kernels.
• While 1 lb of Frozen sweet white Corn kernels contains 1.5 times more Iron, 1.4 times more Magnesium, 1.9 times more Manganese, 1.5 times more Phosphorus and 1.6 times more Potassium than Canned Corn, Sweet, White, Whole Kernel, Drained Solids.
• Both Canned Corn, Sweet, White, Whole Kernel, Drained Solids and Frozen sweet white Corn kernels contain similar levels of Copper, Zinc and Water per one pound.
• Both Canned Corn, Sweet, White, Whole Kernel, Drained Solids as well as Frozen sweet white Corn kernels lack sufficient amounts of Calcium and Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Corn, Sweet, White, Whole Kernel, Drained Solids has 1.5 times more Omega 6 than Frozen sweet white Corn kernels.
• While 1 lb of Frozen sweet white Corn kernels contains 1.3 times more Energy, 1.4 times more Carbohydrate, 2 times more Sugars, 1.5 times more Fiber and 1.3 times more Protein than Canned Corn, Sweet, White, Whole Kernel, Drained Solids.
• 1 pound of Frozen sweet white Corn kernels provide inadequate amounts of Omega 6
• Both Canned Corn, Sweet, White, Whole Kernel, Drained Solids as well as Frozen sweet white Corn kernels provide inadequate amounts of Omega 3 in one pound.