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

Macros Ratio

	Protein	Fat	Carbs
White Sweet Corn	13%	11%	76%
Boiled White Sweet Corn	12%	11%	77%

Macro Nutrients

	White Sweet Corn	Boiled White Sweet Corn	Recommended Dietary Allowance
Energy	13.5% 390kcal	15% 440kcal	2900kcal per day for Men 19-50 years
Fat	5.5% 5.35g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	2.58% 0.83g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	14.5% 2.46g	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	66.4% 86.3g	75.7% 98g	130g per day for Men 19-50 years
Sugars	20% 14.6g	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	NA	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	NA	% 3.18g	g per day for Men 19-50 years
Sucrose	NA	% 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	26% 14.6g	27% 15g	56g per day for Men 19-50 years

Vitamins

	White Sweet Corn	Boiled White Sweet Corn	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75.6% 0.91mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.7mg	47.2% 7.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	69% 3.45mg	68% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	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	52% 209μg	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	34.3% 31mg	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	2.1% 0.32mg	2.72% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Sweet Corn	Boiled White Sweet Corn	Recommended Dietary Allowance
Calcium	0.91% 9.07mg	0.91% 9.07mg	1000mg per day for Men 19-50 years
Copper	27.2% 0.24mg	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	29.5% 2.36mg	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	40% 168mg	33.5% 141mg	420mg per day for Men 19-50 years
Manganese	31.8% 0.73mg	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	57.7% 404mg	59.6% 417mg	700mg per day for Men 19-50 years
Potassium	36% 1225mg	33.6% 1143mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	6.6% 3.63μg	55μg per day for Men 19-50 years
Sodium	4.54% 68mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	9.3% 345g	8.93% 330g	3700g per day for Men 19-50 years

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

• Raw White Sweet Corn has 2.2 times more Vitamin B1 and 2.3 times more Vitamin B9 than Boiled and Drained White Sweet Corn.
• While Boiled and Drained White Sweet Corn contains 2.3 times more Vitamin B6 than Raw White Sweet Corn.
• Both Raw White Sweet Corn and Boiled and Drained White Sweet Corn have similar amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin C per 1 lb.
• Both Raw White Sweet Corn as well as Boiled and Drained White Sweet Corn have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 1 lb.

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

• Raw White Sweet Corn has 5 times more Sodium than Boiled and Drained White Sweet Corn.
• While Boiled and Drained White Sweet Corn contains 1.3 times more Manganese and 1.3 times more Selenium than Raw White Sweet Corn.
• Both Raw White Sweet Corn and Boiled and Drained White Sweet Corn have similar amounts of Copper, Iron, Magnesium, Phosphorus, Potassium, Zinc and Water per 1 lb.
• Both Raw White Sweet Corn as well as Boiled and Drained White Sweet Corn have insufficient amounts of Calcium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained White Sweet Corn contains 2.4 times more Sugars than Raw White Sweet Corn.
• Both Raw White Sweet Corn and Boiled and Drained White Sweet Corn have similar amounts of Energy, Fat, Omega 3, Omega 6, Carbohydrate, Fiber and Protein per 1 lb.
• Both Raw White Sweet Corn as well as Boiled and Drained White Sweet Corn have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.