Comparing Nutrients in 1 pound Corn, sweet, yellow, frozen, kernels cut off cob, unprepared VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	12%	7%	81%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Dried Beechnuts	Recommended Dietary Allowance
Energy	13.8% 399kcal	90% 2613kcal	2900kcal per day for Men 19-50 years
Fat	3.65% 3.54g	234% 227g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	81% 26g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	482% 7.7g	1.6g per day for Men 19-50 years
Omega 6	9.47% 1.6g	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	72.3% 94g	117% 152g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	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	1.88% 1.36g	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	% 1.72g	NA	g per day for Men 19-50 years
Sucrose	% 7.5g	NA	g per day for Men 19-50 years
Fiber	25% 9.53g	NA	38g per day for Men 19-50 years
Protein	24.5% 13.7g	50.2% 28g	56g per day for Men 19-50 years

Vitamins

	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	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	31.4% 0.38mg	115% 1.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.7% 0.31mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.3% 7.9mg	25% 3.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.7% 1.64mg	84% 4.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.6% 0.76mg	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	41% 163μg	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	32.3% 29mg	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	2.4% 0.36mg	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

	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Dried Beechnuts	Recommended Dietary Allowance
Calcium	1.8% 18mg	0.45% 4.54mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	338% 3.04mg	0.9mg per day for Men 19-50 years
Fluoride	1.66% 66.2μg	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	24% 1.9mg	139% 11mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	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	45.4% 318mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	28.4% 966mg	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	0.91% 13.6mg	11.5% 172mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.72mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	9.2% 340g	0.81% 30g	3700g per day for Men 19-50 years

Nutrient Comparison: Corn, sweet, yellow, frozen, kernels cut off cob, unprepared VS Dried Beechnuts per 1 lb

Compare the macro and micronutrient content in 1 lb of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared 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 Corn, sweet, yellow, frozen, kernels cut off cob, unprepared vs Dried Beechnuts:

• 1 pound of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared has 2 times more Vitamin B3 than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains 3.7 times more Vitamin B1, 5.5 times more Vitamin B2, 2.6 times more Vitamin B5, 4.1 times more Vitamin B6, 3.1 times more Vitamin B9 and 2.4 times more Vitamin C than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Corn, sweet, yellow, frozen, kernels cut off cob, unprepared vs Dried Beechnuts:

• 1 pound of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared has more Magnesium, more Phosphorus and 11.4 times more Water than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains 18.6 times more Copper, 5.9 times more Iron, 10.9 times more Manganese, 4.8 times more Potassium and 12.7 times more Sodium than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared and Dried Beechnuts contain similar levels of Zinc per one pound.
• 1 pound of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared 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 6.5 times more Energy, 64.1 times more Fat, 48.1 times more Saturated Fat, 154.5 times more Omega 3, 51.8 times more Omega 6, 1.6 times more Carbohydrate and 2.1 times more Protein than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• 1 pound of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared provide inadequate amounts of Omega 3