Comparing Nutrients in 1 pound Canned Yellow Sweet Corn with Liquids VS Boiled Yellow Sweet Corn with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Yellow Sweet Corn with Liquids	11%	10%	79%
Boiled Yellow Sweet Corn with Salt	12%	12%	76%

Macro Nutrients

	Canned Yellow Sweet Corn with Liquids	Boiled Yellow Sweet Corn with Salt	Recommended Dietary Allowance
Energy	9.54% 277kcal	15% 435kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.5g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	6.06% 1.03g	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	48.4% 63g	73.2% 95g	130g per day for Men 19-50 years
Sugars	26% 19g	28.4% 20.6g	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	4.94% 3.6g	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	% 3.8g	g per day for Men 19-50 years
Sucrose	% 16.6g	% 12.4g	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	15.8% 8.85g	27.6% 15.5g	56g per day for Men 19-50 years

Vitamins

	Canned Yellow Sweet Corn with Liquids	Boiled Yellow Sweet Corn with Salt	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	47.7% 7.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47.4% 2.37mg	72% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	48.5% 0.63mg	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	43% 172μg	26% 104μg	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	13% 11.8mg	27.7% 25mg	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	0.91% 0.14mg	2.72% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Yellow Sweet Corn with Liquids	Boiled Yellow Sweet Corn with Salt	Recommended Dietary Allowance
Calcium	1.8% 18mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	24.7% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	2.04% 81.6μg	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	20.4% 1.63mg	25.5% 2.04mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	33% 0.76mg	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	30% 209mg	50% 349mg	700mg per day for Men 19-50 years
Potassium	18% 617mg	29% 989mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	76.5% 1148mg	1500mg per day for Men 19-50 years
Zinc	16% 1.77mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	10% 375g	9% 333g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Yellow Sweet Corn with Liquids VS Boiled Yellow Sweet Corn with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Yellow Sweet Corn with Liquids versus 1 lb of Boiled Yellow Sweet Corn with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Yellow Sweet Corn with Liquids vs Boiled Yellow Sweet Corn with Salt:

• 1 pound of Canned Yellow Sweet Corn with Liquids has 1.7 times more Vitamin B9 than Boiled Yellow Sweet Corn with Salt.
• While 1 lb of Boiled and Drained Yellow Sweet Corn with Salt contains 6.2 times more Vitamin B1, 3.8 times more Vitamin B2, 1.9 times more Vitamin B3, 1.5 times more Vitamin B5, 3.8 times more Vitamin B6 and 2.1 times more Vitamin C than Canned Yellow Sweet Corn Solids and Liquids.
• 1 pound of Canned Yellow Sweet Corn with Liquids have insufficient amounts of Vitamin B1 and Vitamin B2
• Both Canned Yellow Sweet Corn Solids and Liquids as well as Boiled and Drained Yellow Sweet Corn with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for Canned Yellow Sweet Corn with Liquids vs Boiled Yellow Sweet Corn with Salt:

• 1 lb of Boiled and Drained Yellow Sweet Corn with Salt contains 1.8 times more Copper, 1.3 times more Iron, 1.7 times more Magnesium, 2 times more Manganese, 1.7 times more Phosphorus, 1.6 times more Potassium, 21.1 times more Sodium and 1.6 times more Zinc than Canned Yellow Sweet Corn Solids and Liquids.
• Both Canned Yellow Sweet Corn Solids and Liquids as well as Boiled and Drained Yellow Sweet Corn with Salt lack sufficient amounts of Calcium and Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Boiled and Drained Yellow Sweet Corn with Salt contains 1.6 times more Energy, 2.6 times more Omega 6, 1.5 times more Carbohydrate, 1.4 times more Fiber and 1.7 times more Protein than Canned Yellow Sweet Corn Solids and Liquids.
• Both Canned Yellow Sweet Corn with Liquids and Boiled Yellow Sweet Corn with Salt offer comparable quantities of Sugars per one pound.
• 1 pound of Canned Yellow Sweet Corn with Liquids provide inadequate amounts of Omega 6
• Both Canned Yellow Sweet Corn Solids and Liquids as well as Boiled and Drained Yellow Sweet Corn with Salt provide inadequate amounts of Omega 3 in one pound.