Comparing Nutrients in 1 pound Boiled Sweet Corn, White, Frozen, Kernels On Cob VS Cooked Chopped Frozen Red Sweet Peppers

Macros Ratio

	Protein	Fat	Carbs
Boiled Sweet Corn, White, Frozen, Kernels On Cob	11%	6%	83%
Cooked Chopped Frozen Red Sweet Peppers	20%	9%	71%

Macro Nutrients

	Boiled Sweet Corn, White, Frozen, Kernels On Cob	Cooked Chopped Frozen Red Sweet Peppers	Recommended Dietary Allowance
Energy	14.7% 426kcal	2.5% 72.6kcal	2900kcal per day for Men 19-50 years
Fat	3.46% 3.36g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	9% 1.53g	2.4% 0.41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78% 101g	11.5% 15g	130g per day for Men 19-50 years
Sugars	NA	18% 13g	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	25% 9.53g	9.55% 3.63g	38g per day for Men 19-50 years
Protein	25% 14g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Sweet Corn, White, Frozen, Kernels On Cob	Cooked Chopped Frozen Red Sweet Peppers	Recommended Dietary Allowance
Vitamin A	0% 0μg	48.4% 435μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65.8% 0.79mg	19.3% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43% 6.9mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	2.1% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	78% 1mg	37.7% 0.49mg	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	11.3% 45.4μg	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	24% 21.8mg	208% 187mg	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	NA	32.7% 4.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13% 15.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sweet Corn, White, Frozen, Kernels On Cob	Cooked Chopped Frozen Red Sweet Peppers	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	3.63% 36.3mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	22% 0.2mg	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	34.6% 2.77mg	29.5% 2.36mg	8mg per day for Men 19-50 years
Magnesium	31.3% 132mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	19% 0.44mg	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	48.6% 340mg	8.42% 59mg	700mg per day for Men 19-50 years
Potassium	33.5% 1139mg	9.6% 327mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	2.06% 0.23mg	11mg per day for Men 19-50 years
Water	8.97% 332g	11.6% 430g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Sweet Corn, White, Frozen, Kernels On Cob VS Cooked Chopped Frozen Red Sweet Peppers per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Sweet Corn, White, Frozen, Kernels On Cob versus 1 lb of Cooked Chopped Frozen Red Sweet Peppers to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Sweet Corn, White, Frozen, Kernels On Cob vs Cooked Chopped Frozen Red Sweet Peppers:

• 1 pound of Boiled Sweet Corn, White, Frozen, Kernels On Cob has 3.4 times more Vitamin B1, 2.2 times more Vitamin B2, 1.4 times more Vitamin B3, 10.9 times more Vitamin B5, 2.1 times more Vitamin B6 and 3.1 times more Vitamin B9 than Cooked Chopped Frozen Red Sweet Peppers.
• While 1 lb of Boiled Chopped Frozen Red Sweet Peppers contains more Vitamin A and 8.6 times more Vitamin C than Boiled and Drained Sweet Corn, White, Frozen, Kernels On Cob.
• 1 pound of Boiled Sweet Corn, White, Frozen, Kernels On Cob have insufficient amounts of Vitamin A
• 1 pound of Cooked Chopped Frozen Red Sweet Peppers have insufficient amounts of Vitamin B5
• Both Boiled and Drained Sweet Corn, White, Frozen, Kernels On Cob as well as Boiled Chopped Frozen Red Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Sweet Corn, White, Frozen, Kernels On Cob vs Cooked Chopped Frozen Red Sweet Peppers:

• 1 pound of Boiled Sweet Corn, White, Frozen, Kernels On Cob has 4.1 times more Magnesium, 1.5 times more Manganese, 5.8 times more Phosphorus, 3.5 times more Potassium and 12.6 times more Zinc than Cooked Chopped Frozen Red Sweet Peppers.
• While 1 lb of Boiled Chopped Frozen Red Sweet Peppers contains 1.3 times more Water than Boiled and Drained Sweet Corn, White, Frozen, Kernels On Cob.
• Both Boiled Sweet Corn, White, Frozen, Kernels On Cob and Cooked Chopped Frozen Red Sweet Peppers contain similar levels of Copper and Iron per one pound.
• 1 pound of Cooked Chopped Frozen Red Sweet Peppers lack sufficient amounts of Magnesium, Phosphorus and Zinc
• Both Boiled and Drained Sweet Corn, White, Frozen, Kernels On Cob as well as Boiled Chopped Frozen Red Sweet Peppers lack sufficient amounts of Calcium and Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Sweet Corn, White, Frozen, Kernels On Cob has 5.9 times more Energy, 6.7 times more Carbohydrate, 2.6 times more Fiber and 3.3 times more Protein than Cooked Chopped Frozen Red Sweet Peppers.
• 1 pound of Cooked Chopped Frozen Red Sweet Peppers provide inadequate amounts of Energy and Protein
• Both Boiled and Drained Sweet Corn, White, Frozen, Kernels On Cob as well as Boiled Chopped Frozen Red Sweet Peppers provide inadequate amounts of Omega 3 and Omega 6 in one pound.