Comparing Nutrients in 1 pound Boiled Frozen sweet yellow Corn kernels VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Boiled Frozen sweet yellow Corn kernels	11%	6%	83%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Boiled Frozen sweet yellow Corn kernels	Dried Beechnuts	Recommended Dietary Allowance
Energy	12.7% 367kcal	90% 2613kcal	2900kcal per day for Men 19-50 years
Fat	3.13% 3.04g	234% 227g	97g per day for Men 19-50 years
Saturated Fat	1.46% 0.47g	81% 26g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	482% 7.7g	1.6g per day for Men 19-50 years
Omega 6	8.24% 1.4g	491% 83.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67.3% 87.5g	117% 152g	130g per day for Men 19-50 years
Sugars	19.2% 14g	NA	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	2.88% 2.1g	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	% 2.18g	NA	g per day for Men 19-50 years
Sucrose	% 8.9g	NA	g per day for Men 19-50 years
Fiber	28.6% 11g	NA	38g per day for Men 19-50 years
Protein	20.7% 11.6g	50.2% 28g	56g per day for Men 19-50 years

Vitamins

	Boiled Frozen sweet yellow Corn kernels	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	5.04% 45.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.3% 0.14mg	115% 1.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.6% 0.28mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.95mg	25% 3.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.7% 0.68mg	84% 4.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.5% 0.45mg	239% 3.1mg	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	39.7% 159μg	128% 513μg	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	17.6% 16mg	78% 70.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.1% 0.32mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Frozen sweet yellow Corn kernels	Dried Beechnuts	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	0.45% 4.54mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	338% 3.04mg	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	26.6% 2.13mg	139% 11mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	264% 6.1mg	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	51% 358mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	31% 1057mg	136% 4613mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	NA	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	11.5% 172mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	9.44% 349g	0.81% 30g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Frozen sweet yellow Corn kernels VS Dried Beechnuts per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Frozen sweet yellow Corn kernels versus 1 lb of Dried Beechnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Frozen sweet yellow Corn kernels vs Dried Beechnuts:

• 1 pound of Boiled Frozen sweet yellow Corn kernels has 1.5 times more Vitamin B3 than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains 10.1 times more Vitamin B1, 6 times more Vitamin B2, 6.1 times more Vitamin B5, 6.9 times more Vitamin B6, 3.2 times more Vitamin B9 and 4.4 times more Vitamin C than Boiled Frozen sweet yellow Corn kernels, drained.
• Both Boiled Frozen sweet yellow Corn kernels, drained as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Boiled Frozen sweet yellow Corn kernels vs Dried Beechnuts:

• 1 pound of Boiled Frozen sweet yellow Corn kernels has more Magnesium, more Phosphorus, 1.8 times more Zinc and 11.7 times more Water than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains 14 times more Copper, 5.2 times more Iron, 8.7 times more Manganese, 4.4 times more Potassium and 38 times more Sodium than Boiled Frozen sweet yellow Corn kernels, drained.
• 1 pound of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Boiled Frozen sweet yellow Corn kernels, drained as well as Dried Beechnuts lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Dried Beechnuts contains 7.1 times more Energy, 74.6 times more Fat, 55.5 times more Saturated Fat, 188.9 times more Omega 3, 59.5 times more Omega 6, 1.7 times more Carbohydrate and 2.4 times more Protein than Boiled Frozen sweet yellow Corn kernels, drained.
• 1 pound of Boiled Frozen sweet yellow Corn kernels provide inadequate amounts of Omega 3 and Omega 6