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

Macros Ratio

	Protein	Fat	Carbs
Boiled frozen sweet white Corn kernels	12%	4%	84%
Boiled frozen white Corn kernels, drained with Salt	12%	4%	84%

Macro Nutrients

	Boiled frozen sweet white Corn kernels	Boiled frozen white Corn kernels, drained with Salt	Recommended Dietary Allowance
Energy	12.5% 363kcal	12.5% 363kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.95g	2% 1.95g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	5.26% 0.89g	5.26% 0.89g	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	68.2% 88.7g	130g per day for Men 19-50 years
Sugars	19.5% 14g	19.5% 14g	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	28.6% 11g	38g per day for Men 19-50 years
Protein	22.3% 12.5g	22.3% 12.5g	56g per day for Men 19-50 years

Vitamins

	Boiled frozen sweet white Corn kernels	Boiled frozen white Corn kernels, drained 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	31.4% 0.38mg	31.4% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.8% 0.32mg	24.8% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.9mg	37% 5.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.3% 0.82mg	16.3% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45% 0.59mg	45% 0.59mg	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	35% 141μg	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	15.6% 14mg	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	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled frozen sweet white Corn kernels	Boiled frozen white Corn kernels, drained with Salt	Recommended Dietary Allowance
Calcium	1.8% 18mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	18.6% 0.17mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	20.5% 86mg	20.5% 86mg	420mg per day for Men 19-50 years
Manganese	25% 0.58mg	25% 0.58mg	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	37% 259mg	700mg per day for Men 19-50 years
Potassium	19.6% 667mg	19.6% 667mg	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	1.5% 22.7mg	74% 1111mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	9.4% 348g	9.4% 348g	3700g per day for Men 19-50 years

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

Both Boiled frozen sweet white Corn kernels, drained and Boiled frozen sweet white Corn kernels, drained with Salt have similar amounts of vitamins per 1 lb
• Both Boiled frozen sweet white Corn kernels, drained and Boiled frozen sweet white Corn kernels, drained 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 frozen sweet white Corn kernels, drained as well as Boiled frozen sweet white Corn kernels, drained 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 frozen sweet white Corn kernels vs Boiled frozen white Corn kernels, drained with Salt:

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

Comparison of macro-nutrients per 1 pound:

Both Boiled frozen sweet white Corn kernels, drained and Boiled frozen sweet white Corn kernels, drained with Salt have similar amounts of macro-nutrients per 1 lb
• Both Boiled frozen sweet white Corn kernels, drained and Boiled frozen sweet white Corn kernels, drained with Salt have similar amounts of Energy, Omega 6, Carbohydrate, Sugars, Fiber and Protein per 1 lb.
• Both Boiled frozen sweet white Corn kernels, drained as well as Boiled frozen sweet white Corn kernels, drained with Salt have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.