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

Macros Ratio

	Protein	Fat	Carbs
Canned Yellow Sweet Corn with Liquids	11%	10%	79%
Boiled Young Cowpeas with Salt	13%	4%	83%

Macro Nutrients

	Canned Yellow Sweet Corn with Liquids	Boiled Young Cowpeas with Salt	Recommended Dietary Allowance
Energy	9.54% 277kcal	14.7% 426kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.5g	1.78% 1.72g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	1.36% 0.44g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	19.3% 0.31g	1.6g per day for Men 19-50 years
Omega 6	6.06% 1.03g	2.5% 0.42g	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	69% 89.5g	130g per day for Men 19-50 years
Sugars	26% 19g	20.2% 14.7g	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	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	% 1.18g	NA	g per day for Men 19-50 years
Sucrose	% 16.6g	NA	g per day for Men 19-50 years
Fiber	20.3% 7.7g	59.7% 22.7g	38g per day for Men 19-50 years
Protein	15.8% 8.85g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Canned Yellow Sweet Corn with Liquids	Boiled Young Cowpeas with Salt	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	20% 181μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	38% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	51.6% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	39.8% 6.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47.4% 2.37mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	22.7% 0.29mg	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	144% 576μg	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	11% 9.98mg	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	6.65% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Yellow Sweet Corn with Liquids	Boiled Young Cowpeas with Salt	Recommended Dietary Allowance
Calcium	1.8% 18mg	58% 581mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	67% 0.6mg	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	63.5% 5.1mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	56% 236mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	113% 2.6mg	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	33% 231mg	700mg per day for Men 19-50 years
Potassium	18% 617mg	55.8% 1896mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	72.6% 1089mg	1500mg per day for Men 19-50 years
Zinc	16% 1.77mg	42.5% 4.67mg	11mg per day for Men 19-50 years
Water	10% 375g	9.25% 342g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Yellow Sweet Corn with Liquids VS Boiled Young Cowpeas 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 Young Cowpeas 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 Young Cowpeas with Salt:

• 1 pound of Canned Yellow Sweet Corn with Liquids has 3.4 times more Vitamin B5 than Boiled Young Cowpeas with Salt.
• While 1 lb of Boiled and Drained Young Cowpeas with Salt contains 20 times more Vitamin A, 6.7 times more Vitamin B1, 9.9 times more Vitamin B2, 1.6 times more Vitamin B3, 1.8 times more Vitamin B6 and 3.3 times more Vitamin B9 than Canned Yellow Sweet Corn Solids and Liquids.
• Both Canned Yellow Sweet Corn with Liquids and Boiled Young Cowpeas with Salt provide similar amounts of Vitamin C per one pound.
• 1 pound of Canned Yellow Sweet Corn with Liquids have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B2
• Both Canned Yellow Sweet Corn Solids and Liquids as well as Boiled and Drained Young Cowpeas with Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one pound.

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

• 1 lb of Boiled and Drained Young Cowpeas with Salt contains 32 times more Calcium, 4.8 times more Copper, 3.1 times more Iron, 3.5 times more Magnesium, 7 times more Manganese, 3.1 times more Potassium, 5 times more Selenium, 20 times more Sodium and 2.6 times more Zinc than Canned Yellow Sweet Corn Solids and Liquids.
• Both Canned Yellow Sweet Corn with Liquids and Boiled Young Cowpeas with Salt contain similar levels of Phosphorus and Water per one pound.
• 1 pound of Canned Yellow Sweet Corn with Liquids lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Yellow Sweet Corn with Liquids has 1.3 times more Sugars than Boiled Young Cowpeas with Salt.
• While 1 lb of Boiled and Drained Young Cowpeas with Salt contains 1.5 times more Energy, 9.7 times more Omega 3, 1.4 times more Carbohydrate, 2.9 times more Fiber and 1.6 times more Protein than Canned Yellow Sweet Corn Solids and Liquids.
• 1 pound of Canned Yellow Sweet Corn with Liquids provide inadequate amounts of Omega 3
• Both Canned Yellow Sweet Corn Solids and Liquids as well as Boiled and Drained Young Cowpeas with Salt provide inadequate amounts of Omega 6 in one pound.