Comparing Nutrients in 1 pound Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids VS Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids	12%	14%	74%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids	Brussels Sprouts	Recommended Dietary Allowance
Energy	10.5% 304kcal	6.73% 195kcal	2900kcal per day for Men 19-50 years
Fat	5.7% 5.53g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	3.47% 1.1g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	5.1% 0.082g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	13% 2.2g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	31.2% 40.6g	130g per day for Men 19-50 years
Sugars	27.8% 20g	13.8% 9.98g	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	1.13% 0.82g	5.8% 4.2g	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	% 1.27g	% 3.67g	g per day for Men 19-50 years
Sucrose	% 17.7g	% 2.1g	g per day for Men 19-50 years
Fiber	24% 9.07g	45.4% 17.2g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	27.4% 15.3g	56g per day for Men 19-50 years

Vitamins

	Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	19% 172μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.7% 0.18mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.5% 4.56mg	21% 3.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	76.4% 0.99mg	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	44.2% 177μg	69% 277μg	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	9.07% 8.16mg	428% 386mg	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	2.72% 0.41mg	26.6% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	669% 803μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids	Brussels Sprouts	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	19% 191mg	1000mg per day for Men 19-50 years
Copper	16.6% 0.15mg	35.3% 0.32mg	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	15.3% 1.22mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	13.2% 0.3mg	66.5% 1.53mg	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	44.7% 313mg	700mg per day for Men 19-50 years
Potassium	17.6% 599mg	52% 1764mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	62% 930mg	7.56% 113mg	1500mg per day for Men 19-50 years
Zinc	13% 1.45mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	10% 369g	10.5% 390g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids VS Brussels Sprouts per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids versus 1 lb of Brussels Sprouts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids vs Brussels Sprouts:

• 1 pound of Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids has 1.3 times more Vitamin B3 than Brussels Sprouts.
• While 1 lb of Raw Brussels Sprouts contains 19 times more Vitamin A, 3.6 times more Vitamin B1, 1.5 times more Vitamin B5, 5.9 times more Vitamin B6, 1.6 times more Vitamin B9, 47.2 times more Vitamin C, 9.8 times more Vitamin E and more Vitamin K than Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids.
• Both Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids and Brussels Sprouts provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids as well as Raw Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids vs Brussels Sprouts:

• 1 pound of Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids has 8.2 times more Sodium than Brussels Sprouts.
• While 1 lb of Raw Brussels Sprouts contains 14 times more Calcium, 2.1 times more Copper, 5.2 times more Iron, 1.8 times more Magnesium, 5 times more Manganese, 1.5 times more Phosphorus, 2.9 times more Potassium, 2.7 times more Selenium and 1.3 times more Zinc than Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids.
• Both Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids and Brussels Sprouts contain similar levels of Water per one pound.
• 1 pound of Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids has 1.6 times more Energy, 10.7 times more Omega 6, 1.6 times more Carbohydrate and 2 times more Sugars than Brussels Sprouts.
• While 1 lb of Raw Brussels Sprouts contains 5.5 times more Omega 3, 1.9 times more Fiber and 1.5 times more Protein than Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids.
• 1 pound of Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids provide inadequate amounts of Omega 3
• 1 pound of Brussels Sprouts provide inadequate amounts of Energy and Omega 6