Comparing Nutrients in 1 pound Corn, sweet, yellow, frozen, kernels on cob, unprepared VS Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob

Macros Ratio

	Protein	Fat	Carbs
Corn, sweet, yellow, frozen, kernels on cob, unprepared	11%	6%	83%
Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob	11%	6%	83%

Macro Nutrients

	Corn, sweet, yellow, frozen, kernels on cob, unprepared	Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob	Recommended Dietary Allowance
Energy	15.3% 445kcal	14.7% 426kcal	2900kcal per day for Men 19-50 years
Fat	3.65% 3.54g	3.46% 3.36g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	9.5% 1.6g	9% 1.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82% 107g	78% 101g	130g per day for Men 19-50 years
Sugars	23.6% 17g	22.5% 16.3g	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	3.5% 2.54g	3.3% 2.4g	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	% 2.68g	% 2.54g	g per day for Men 19-50 years
Sucrose	% 11g	% 10.4g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	26.6% 15g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Corn, sweet, yellow, frozen, kernels on cob, unprepared	Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39% 0.47mg	65.8% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.7% 0.4mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47.7% 7.62mg	43% 6.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.6% 1.33mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62.5% 0.81mg	78% 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	45.4% 181μg	35% 141μg	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	36.3% 32.7mg	24% 21.8mg	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	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Corn, sweet, yellow, frozen, kernels on cob, unprepared	Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob	Recommended Dietary Allowance
Calcium	1.8% 18mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	25.7% 0.23mg	23% 0.21mg	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	38.6% 3.1mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	31.3% 132mg	420mg per day for Men 19-50 years
Manganese	31% 0.72mg	28% 0.64mg	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	56.4% 395mg	48.6% 340mg	700mg per day for Men 19-50 years
Potassium	39.2% 1334mg	33.5% 1139mg	3400mg per day for Men 19-50 years
Selenium	6.6% 3.63μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	29% 3.18mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	8.8% 326g	8.97% 332g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Corn, sweet, yellow, frozen, kernels on cob, unprepared vs Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob:

• Corn, sweet, yellow, frozen, kernels on cob, unprepared have 1.3 times more Vitamin B2, 1.3 times more Vitamin B9 and 1.5 times more Vitamin C than Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob.
• While Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob contain 1.7 times more Vitamin B1 and 1.3 times more Vitamin B6 than Corn, sweet, yellow, frozen, kernels on cob, unprepared.
• Both Corn, sweet, yellow, frozen, kernels on cob, unprepared and Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob have similar amounts of Vitamin A, Vitamin B3 and Vitamin B5 per 1 lb.
• Both Corn, sweet, yellow, frozen, kernels on cob, unprepared as well as Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Corn, sweet, yellow, frozen, kernels on cob, unprepared vs Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob:

Both Corn, sweet, yellow, frozen, kernels on cob, unprepared and Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob have similar amounts of minerals per 1 lb
• Both Corn, sweet, yellow, frozen, kernels on cob, unprepared and Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob have similar amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Zinc and Water per 1 lb.
• Both Corn, sweet, yellow, frozen, kernels on cob, unprepared as well as Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob have insufficient amounts of Calcium in 1 lb.

Comparison of macro-nutrients per 1 pound:

Both Corn, sweet, yellow, frozen, kernels on cob, unprepared and Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob have similar amounts of macro-nutrients per 1 lb
• Both Corn, sweet, yellow, frozen, kernels on cob, unprepared and Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob have similar amounts of Energy, Omega 6, Carbohydrate, Sugars, Fiber and Protein per 1 lb.
• Both Corn, sweet, yellow, frozen, kernels on cob, unprepared as well as Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob have insufficient amounts of Fat, Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 1 lb.