Comparing Nutrients in 1 pound Boiled frozen white Corn kernels, drained with Salt VS Canned Red Sweet Peppers with Liquids

Macros Ratio

	Protein	Fat	Carbs
Boiled frozen white Corn kernels, drained with Salt	12%	4%	84%
Canned Red Sweet Peppers with Liquids	15%	13%	72%

Macro Nutrients

	Boiled frozen white Corn kernels, drained with Salt	Canned Red Sweet Peppers with Liquids	Recommended Dietary Allowance
Energy	12.5% 363kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.95g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	0.64% 0.2g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	5.26% 0.89g	3.9% 0.66g	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	13.6% 17.7g	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	14.3% 5.44g	38g per day for Men 19-50 years
Protein	22.3% 12.5g	6.48% 3.63g	56g per day for Men 19-50 years

Vitamins

	Boiled frozen white Corn kernels, drained with Salt	Canned Red Sweet Peppers with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	13% 118μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.4% 0.38mg	9.45% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.8% 0.32mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.9mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.3% 0.82mg	3.45% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45% 0.59mg	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	35% 141μg	18% 72.6μg	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	234% 211mg	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	Canned Red Sweet Peppers with Liquids	Recommended Dietary Allowance
Calcium	1.8% 18mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	65.5% 0.59mg	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	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	20.5% 86mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	25% 0.58mg	31.6% 0.73mg	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	13% 91mg	700mg per day for Men 19-50 years
Potassium	19.6% 667mg	19.5% 662mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	74% 1111mg	414% 6210mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	7.42% 0.82mg	11mg per day for Men 19-50 years
Water	9.4% 348g	11% 414g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled frozen white Corn kernels, drained with Salt VS Canned Red Sweet Peppers with Liquids per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled frozen white Corn kernels, drained with Salt versus 1 lb of Canned Red Sweet Peppers with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled frozen white Corn kernels, drained with Salt vs Canned Red Sweet Peppers with Liquids:

• 1 pound of Boiled frozen white Corn kernels, drained with Salt has 3.3 times more Vitamin B1, 2.4 times more Vitamin B2, 2.4 times more Vitamin B3, 4.7 times more Vitamin B5 and 1.9 times more Vitamin B9 than Canned Red Sweet Peppers with Liquids.
• While 1 lb of Canned Red Sweet Peppers Solids and Liquids contains more Vitamin A, 1.4 times more Vitamin B6 and 15 times more Vitamin C than Boiled frozen sweet white Corn kernels, drained with Salt.
• 1 pound of Boiled frozen white Corn kernels, drained with Salt have insufficient amounts of Vitamin A
• 1 pound of Canned Red Sweet Peppers with Liquids have insufficient amounts of Vitamin B5
• Both Boiled frozen sweet white Corn kernels, drained with Salt as well as Canned Red Sweet Peppers Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled frozen white Corn kernels, drained with Salt vs Canned Red Sweet Peppers with Liquids:

• 1 pound of Boiled frozen white Corn kernels, drained with Salt has 1.7 times more Magnesium, 2.9 times more Phosphorus and 2.2 times more Zinc than Canned Red Sweet Peppers with Liquids.
• While 1 lb of Canned Red Sweet Peppers Solids and Liquids contains 10.3 times more Calcium, 3.5 times more Copper, 2.3 times more Iron, 1.3 times more Manganese and 5.6 times more Sodium than Boiled frozen sweet white Corn kernels, drained with Salt.
• Both Boiled frozen white Corn kernels, drained with Salt and Canned Red Sweet Peppers with Liquids contain similar levels of Potassium and Water per one pound.
• 1 pound of Boiled frozen white Corn kernels, drained with Salt lack sufficient amounts of Calcium
• 1 pound of Canned Red Sweet Peppers with Liquids lack sufficient amounts of Zinc
• Both Boiled frozen sweet white Corn kernels, drained with Salt as well as Canned Red Sweet Peppers Solids and Liquids lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled frozen white Corn kernels, drained with Salt has 4.4 times more Energy, 5 times more Carbohydrate, 2 times more Fiber and 3.4 times more Protein than Canned Red Sweet Peppers with Liquids.
• 1 pound of Canned Red Sweet Peppers with Liquids provide inadequate amounts of Energy and Protein
• Both Boiled frozen sweet white Corn kernels, drained with Salt as well as Canned Red Sweet Peppers Solids and Liquids provide inadequate amounts of Omega 3 and Omega 6 in one pound.