Comparing Nutrients in 1 pound Boiled Yellow Sweet Corn with Salt VS Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added

Macros Ratio

	Protein	Fat	Carbs
Boiled Yellow Sweet Corn with Salt	12%	12%	76%
Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added	10%	5%	85%

Macro Nutrients

	Boiled Yellow Sweet Corn with Salt	Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added	Recommended Dietary Allowance
Energy	15% 435kcal	12.4% 358kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	5.1% 0.082g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	15.6% 2.66g	6.14% 1.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.2% 95g	68% 88g	130g per day for Men 19-50 years
Sugars	28.4% 20.6g	35% 25.4g	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	4.94% 3.6g	1.44% 1.04g	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	% 3.8g	% 1.6g	g per day for Men 19-50 years
Sucrose	% 12.4g	% 22.3g	g per day for Men 19-50 years
Fiber	28.6% 11g	24% 9.07g	38g per day for Men 19-50 years
Protein	27.6% 15.5g	19.5% 11g	56g per day for Men 19-50 years

Vitamins

	Boiled Yellow Sweet Corn with Salt	Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added	Recommended Dietary Allowance
Vitamin A	6.55% 59μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	15.5% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	25.5% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47.7% 7.63mg	33% 5.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72% 3.6mg	61.2% 3.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	19% 0.25mg	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	26% 104μg	55.6% 222μg	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	27.7% 25mg	41% 36.7mg	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	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Yellow Sweet Corn with Salt	Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	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	25.5% 2.04mg	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	13.2% 0.3mg	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	50% 349mg	41.5% 290mg	700mg per day for Men 19-50 years
Potassium	29% 989mg	25% 844mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	76.5% 1148mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	9% 333g	9.4% 347g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Yellow Sweet Corn with Salt VS Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Yellow Sweet Corn with Salt versus 1 lb of Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Yellow Sweet Corn with Salt vs Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added:

• 1 pound of Boiled Yellow Sweet Corn with Salt has 2.3 times more Vitamin B1, 1.4 times more Vitamin B3 and 2.5 times more Vitamin B6 than Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added.
• While 1 lb of Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added contains 1.3 times more Vitamin B2, 2.1 times more Vitamin B9 and 1.5 times more Vitamin C than Boiled and Drained Yellow Sweet Corn with Salt.
• Both Boiled Yellow Sweet Corn with Salt and Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added provide similar amounts of Vitamin B5 per one pound.
• Both Boiled and Drained Yellow Sweet Corn with Salt as well as Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for Boiled Yellow Sweet Corn with Salt vs Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added:

• 1 pound of Boiled Yellow Sweet Corn with Salt has 2.5 times more Manganese, 1.2 times more Phosphorus, 84.3 times more Sodium and 1.3 times more Zinc than Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added.
• Both Boiled Yellow Sweet Corn with Salt and Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added contain similar levels of Copper, Iron, Magnesium and Potassium per one pound.
• Both Boiled and Drained Yellow Sweet Corn with Salt as well as Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added lack sufficient amounts of Calcium and Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Yellow Sweet Corn with Salt has 1.2 times more Energy, 2.5 times more Omega 6 and 1.4 times more Protein than Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added.
• Both Boiled Yellow Sweet Corn with Salt and Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added offer comparable quantities of Carbohydrate, Sugars and Fiber per one pound.
• 1 pound of Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added provide inadequate amounts of Omega 6
• Both Boiled and Drained Yellow Sweet Corn with Salt as well as Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added provide inadequate amounts of Omega 3 in one pound.