Comparing Nutrients in 1 pound Boiled White Sweet Corn VS Boiled White Sweet Corn with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled White Sweet Corn	12%	11%	77%
Boiled White Sweet Corn with Salt	12%	11%	77%

Macro Nutrients

	Boiled White Sweet Corn	Boiled White Sweet Corn with Salt	Recommended Dietary Allowance
Energy	15% 440kcal	15% 440kcal	2900kcal per day for Men 19-50 years
Fat	6.6% 6.4g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	5.1% 0.082g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	15.6% 2.66g	15.6% 2.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75.7% 98g	75.7% 98g	130g per day for Men 19-50 years
Sugars	48.4% 35g	48.4% 35g	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	6.4% 4.63g	6.4% 4.63g	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	% 3.18g	% 3.18g	g per day for Men 19-50 years
Sucrose	% 27.3g	% 27.3g	g per day for Men 19-50 years
Fiber	32.2% 12.2g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	27% 15g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Boiled White Sweet Corn	Boiled White Sweet Corn with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47.2% 7.56mg	47.2% 7.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68% 3.4mg	68% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44.3% 0.58mg	44.3% 0.58mg	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	22.7% 91μg	22.7% 91μg	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	31.2% 28mg	31.2% 28mg	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	2.72% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Sweet Corn	Boiled White Sweet Corn with Salt	Recommended Dietary Allowance
Calcium	0.91% 9.07mg	0.91% 9.07mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	28.7% 0.26mg	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	31% 2.5mg	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	33.5% 141mg	33.5% 141mg	420mg per day for Men 19-50 years
Manganese	42.2% 0.97mg	42.2% 0.97mg	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	59.6% 417mg	59.6% 417mg	700mg per day for Men 19-50 years
Potassium	33.6% 1143mg	33.6% 1143mg	3400mg per day for Men 19-50 years
Selenium	6.6% 3.63μg	6.6% 3.63μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	76.5% 1148mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	8.93% 330g	8.93% 330g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled White Sweet Corn vs Boiled White Sweet Corn with Salt:

Both Boiled and Drained White Sweet Corn and Boiled and Drained White Sweet Corn with Salt have similar amounts of vitamins per 1 lb
• Both Boiled and Drained White Sweet Corn and Boiled and Drained White Sweet Corn with Salt have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C per 1 lb.
• Both Boiled and Drained White Sweet Corn as well as Boiled and Drained White Sweet Corn with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Boiled White Sweet Corn vs Boiled White Sweet Corn with Salt:

• Boiled and Drained White Sweet Corn with Salt contains 84.3 times more Sodium than Boiled and Drained White Sweet Corn.
• Both Boiled and Drained White Sweet Corn and Boiled and Drained White Sweet Corn with Salt have similar amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Zinc and Water per 1 lb.
• Both Boiled and Drained White Sweet Corn as well as Boiled and Drained White Sweet Corn with Salt have insufficient amounts of Calcium in 1 lb.

Comparison of macro-nutrients per 1 pound:

Both Boiled and Drained White Sweet Corn and Boiled and Drained White Sweet Corn with Salt have similar amounts of macro-nutrients per 1 lb
• Both Boiled and Drained White Sweet Corn and Boiled and Drained White Sweet Corn with Salt have similar amounts of Energy, Fat, Omega 3, Omega 6, Carbohydrate, Sugars, Fructose, Fiber and Protein per 1 lb.
• Both Boiled and Drained White Sweet Corn as well as Boiled and Drained White Sweet Corn with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.