Comparing Nutrients in 1 pound Boiled frozen white Corn kernels, drained with Salt VS Corn, sweet, white, frozen, kernels on cob, unprepared

Macros Ratio

	Protein	Fat	Carbs
Boiled frozen white Corn kernels, drained with Salt	12%	4%	84%
Corn, sweet, white, frozen, kernels on cob, unprepared	11%	6%	83%

Macro Nutrients

	Boiled frozen white Corn kernels, drained with Salt	Corn, sweet, white, frozen, kernels on cob, unprepared	Recommended Dietary Allowance
Energy	12.5% 363kcal	15.3% 445kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.95g	3.65% 3.54g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	5.26% 0.89g	9.5% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.2% 88.7g	82% 107g	130g per day for Men 19-50 years
Sugars	19.5% 14g	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	28.6% 11g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	22.3% 12.5g	26.6% 15g	56g per day for Men 19-50 years

Vitamins

	Boiled frozen white Corn kernels, drained with Salt	Corn, sweet, white, frozen, kernels on cob, unprepared	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.4% 0.38mg	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.8% 0.32mg	30.7% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.9mg	47.7% 7.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.3% 0.82mg	26.6% 1.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45% 0.59mg	62.5% 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	35% 141μg	45.4% 181μg	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	15.6% 14mg	36.3% 32.7mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled frozen white Corn kernels, drained with Salt	Corn, sweet, white, frozen, kernels on cob, unprepared	Recommended Dietary Allowance
Calcium	1.8% 18mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	25.7% 0.23mg	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	20% 1.6mg	38.6% 3.1mg	8mg per day for Men 19-50 years
Magnesium	20.5% 86mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	25% 0.58mg	31% 0.72mg	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	37% 259mg	56.4% 395mg	700mg per day for Men 19-50 years
Potassium	19.6% 667mg	39.2% 1334mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	6.6% 3.63μg	55μg per day for Men 19-50 years
Sodium	74% 1111mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	29% 3.18mg	11mg per day for Men 19-50 years
Water	9.4% 348g	8.8% 326g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled frozen white Corn kernels, drained with Salt vs Corn, sweet, white, frozen, kernels on cob, unprepared:

• Corn, sweet, white, frozen, kernels on cob, unprepared contain 1.3 times more Vitamin B3, 1.6 times more Vitamin B5, 1.4 times more Vitamin B6, 1.3 times more Vitamin B9 and 2.3 times more Vitamin C than Boiled frozen sweet white Corn kernels, drained with Salt.
• Both Boiled frozen sweet white Corn kernels, drained with Salt and Corn, sweet, white, frozen, kernels on cob, unprepared have similar amounts of Vitamin B1 and Vitamin B2 per 1 lb.
• Both Boiled frozen sweet white Corn kernels, drained with Salt as well as Corn, sweet, white, frozen, kernels on cob, unprepared have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled frozen white Corn kernels, drained with Salt vs Corn, sweet, white, frozen, kernels on cob, unprepared:

• Boiled frozen sweet white Corn kernels, drained with Salt have 49 times more Sodium than Corn, sweet, white, frozen, kernels on cob, unprepared.
• While Corn, sweet, white, frozen, kernels on cob, unprepared contain 1.4 times more Copper, 1.9 times more Iron, 1.7 times more Magnesium, 1.5 times more Phosphorus, 2 times more Potassium and 1.8 times more Zinc than Boiled frozen sweet white Corn kernels, drained with Salt.
• Both Boiled frozen sweet white Corn kernels, drained with Salt and Corn, sweet, white, frozen, kernels on cob, unprepared have similar amounts of Manganese, Selenium and Water per 1 lb.
• Both Boiled frozen sweet white Corn kernels, drained with Salt as well as Corn, sweet, white, frozen, kernels on cob, unprepared have insufficient amounts of Calcium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Corn, sweet, white, frozen, kernels on cob, unprepared contain 1.8 times more Omega 6 than Boiled frozen sweet white Corn kernels, drained with Salt.
• Both Boiled frozen sweet white Corn kernels, drained with Salt and Corn, sweet, white, frozen, kernels on cob, unprepared have similar amounts of Energy, Carbohydrate, Fiber and Protein per 1 lb.
• Both Boiled frozen sweet white Corn kernels, drained with Salt as well as Corn, sweet, white, frozen, kernels on cob, unprepared have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.