Comparing Nutrients in 1 pound Canned Corn, Sweet, Yellow, Rinsed With Tap Water VS Boiled Frozen sweet yellow Corn kernels

Macros Ratio

	Protein	Fat	Carbs
Canned Corn, Sweet, Yellow, Rinsed With Tap Water	12%	17%	71%
Boiled Frozen sweet yellow Corn kernels	11%	6%	83%

Macro Nutrients

	Canned Corn, Sweet, Yellow, Rinsed With Tap Water	Boiled Frozen sweet yellow Corn kernels	Recommended Dietary Allowance
Energy	10% 290kcal	12.7% 367kcal	2900kcal per day for Men 19-50 years
Fat	6.7% 6.5g	3.13% 3.04g	97g per day for Men 19-50 years
Saturated Fat	3.1% 0.99g	1.46% 0.47g	32g per day for Men 19-50 years
Omega 3	5.67% 0.091g	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	17.7% 3g	8.24% 1.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.4% 59g	67.3% 87.5g	130g per day for Men 19-50 years
Sugars	25.7% 18.6g	19.2% 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	1.06% 0.77g	2.88% 2.1g	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	% 1.18g	% 2.18g	g per day for Men 19-50 years
Sucrose	% 16.4g	% 8.9g	g per day for Men 19-50 years
Fiber	20.3% 7.7g	28.6% 11g	38g per day for Men 19-50 years
Protein	17.7% 9.9g	20.7% 11.6g	56g per day for Men 19-50 years

Vitamins

	Canned Corn, Sweet, Yellow, Rinsed With Tap Water	Boiled Frozen sweet yellow Corn kernels	Recommended Dietary Allowance
Vitamin A	NA	5.04% 45.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.54mg	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	13.7% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	34.5% 0.45mg	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	33% 132μg	39.7% 159μg	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	8.57% 7.7mg	17.6% 16mg	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	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Corn, Sweet, Yellow, Rinsed With Tap Water	Boiled Frozen sweet yellow Corn kernels	Recommended Dietary Allowance
Calcium	0.91% 9.07mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	15.6% 0.14mg	24% 0.22mg	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	12.5% 1mg	26.6% 2.13mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	30.6% 0.7mg	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	26.6% 186mg	51% 358mg	700mg per day for Men 19-50 years
Potassium	15.5% 526mg	31% 1057mg	3400mg per day for Men 19-50 years
Selenium	NA	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	49.3% 739mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	10% 376g	9.44% 349g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Canned Corn, Sweet, Yellow, Rinsed With Tap Water vs Boiled Frozen sweet yellow Corn kernels:

• Boiled Frozen sweet yellow Corn kernels, drained contain 2 times more Vitamin B1, 4.1 times more Vitamin B2, 1.7 times more Vitamin B3 and 2.1 times more Vitamin C than Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids.
• Both Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids and Boiled Frozen sweet yellow Corn kernels, drained have similar amounts of Vitamin B9 per 1 lb.
• Both Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids as well as Boiled Frozen sweet yellow Corn kernels, drained have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Canned Corn, Sweet, Yellow, Rinsed With Tap Water vs Boiled Frozen sweet yellow Corn kernels:

• Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids have 163 times more Sodium than Boiled Frozen sweet yellow Corn kernels, drained.
• While Boiled Frozen sweet yellow Corn kernels, drained contain 1.5 times more Copper, 2.1 times more Iron, 2.5 times more Magnesium, 2.8 times more Manganese, 1.9 times more Phosphorus, 2 times more Potassium and 2.3 times more Zinc than Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids.
• Both Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids and Boiled Frozen sweet yellow Corn kernels, drained have similar amounts of Water per 1 lb.
• Both Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids as well as Boiled Frozen sweet yellow Corn kernels, drained have insufficient amounts of Calcium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids have 2.1 times more Fat, 2.2 times more Omega 3, 2.1 times more Omega 6 and 1.3 times more Sugars than Boiled Frozen sweet yellow Corn kernels, drained.
• While Boiled Frozen sweet yellow Corn kernels, drained contain 1.3 times more Energy, 1.5 times more Carbohydrate and 1.4 times more Fiber than Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids.
• Both Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids and Boiled Frozen sweet yellow Corn kernels, drained have similar amounts of Protein per 1 lb.
• Both Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids as well as Boiled Frozen sweet yellow Corn kernels, drained have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.