Comparing Nutrients in 1 pound Corn, sweet, yellow, frozen, kernels on cob, unprepared VS Microwaved Yellow Corn, Whole Kernel, Frozen

Macros Ratio

	Protein	Fat	Carbs
Corn, sweet, yellow, frozen, kernels on cob, unprepared	11%	6%	83%
Microwaved Yellow Corn, Whole Kernel, Frozen	11%	10%	79%

Macro Nutrients

	Corn, sweet, yellow, frozen, kernels on cob, unprepared	Microwaved Yellow Corn, Whole Kernel, Frozen	Recommended Dietary Allowance
Energy	15.3% 445kcal	17.7% 513kcal	2900kcal per day for Men 19-50 years
Fat	3.65% 3.54g	6.64% 6.44g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	2.13% 0.68g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	9.5% 1.6g	12% 2.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82% 107g	90% 117g	130g per day for Men 19-50 years
Sugars	23.6% 17g	21% 15.2g	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	1.63% 1.18g	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	% 1.95g	g per day for Men 19-50 years
Sucrose	% 11g	% 12g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	31% 11.8g	38g per day for Men 19-50 years
Protein	26.6% 15g	29.3% 16.4g	56g per day for Men 19-50 years

Vitamins

	Corn, sweet, yellow, frozen, kernels on cob, unprepared	Microwaved Yellow Corn, Whole Kernel, Frozen	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	31.4% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.7% 0.4mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47.7% 7.62mg	58.7% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.6% 1.33mg	57.8% 2.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62.5% 0.81mg	42% 0.54mg	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	43% 172μg	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	NA	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	2.72% 0.41mg	3.02% 0.45mg	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	Microwaved Yellow Corn, Whole Kernel, Frozen	Recommended Dietary Allowance
Calcium	1.8% 18mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	25.7% 0.23mg	27.2% 0.24mg	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	22% 1.77mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	31% 0.72mg	25.4% 0.59mg	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	61.6% 431mg	700mg per day for Men 19-50 years
Potassium	39.2% 1334mg	37% 1252mg	3400mg per day for Men 19-50 years
Selenium	6.6% 3.63μg	NA	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	22% 2.4mg	11mg per day for Men 19-50 years
Water	8.8% 326g	8.4% 310g	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 Microwaved Yellow Corn, Whole Kernel, Frozen:

• Corn, sweet, yellow, frozen, kernels on cob, unprepared have 1.2 times more Vitamin B1, 1.8 times more Vitamin B2 and 1.5 times more Vitamin B6 than Microwaved Yellow Corn, Whole Kernel, Frozen.
• While Microwaved Yellow Corn, Whole Kernel, Frozen contains 2.2 times more Vitamin B5 than Corn, sweet, yellow, frozen, kernels on cob, unprepared.
• Both Corn, sweet, yellow, frozen, kernels on cob, unprepared and Microwaved Yellow Corn, Whole Kernel, Frozen have similar amounts of Vitamin A, Vitamin B3 and Vitamin B9 per 1 lb.
• Both Corn, sweet, yellow, frozen, kernels on cob, unprepared as well as Microwaved Yellow Corn, Whole Kernel, Frozen have insufficient amounts of Vitamin B12, Vitamin E and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Corn, sweet, yellow, frozen, kernels on cob, unprepared vs Microwaved Yellow Corn, Whole Kernel, Frozen:

• Corn, sweet, yellow, frozen, kernels on cob, unprepared have 1.7 times more Iron, 1.3 times more Magnesium, 1.2 times more Manganese and 1.3 times more Zinc than Microwaved Yellow Corn, Whole Kernel, Frozen.
• Both Corn, sweet, yellow, frozen, kernels on cob, unprepared and Microwaved Yellow Corn, Whole Kernel, Frozen have similar amounts of Copper, Phosphorus, Potassium and Water per 1 lb.
• Both Corn, sweet, yellow, frozen, kernels on cob, unprepared as well as Microwaved Yellow Corn, Whole Kernel, Frozen have insufficient amounts of Calcium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Microwaved Yellow Corn, Whole Kernel, Frozen contains 1.8 times more Fat and 1.3 times more Omega 6 than Corn, sweet, yellow, frozen, kernels on cob, unprepared.
• Both Corn, sweet, yellow, frozen, kernels on cob, unprepared and Microwaved Yellow Corn, Whole Kernel, Frozen have similar amounts of Energy, Carbohydrate, Sugars, Fiber and Protein per 1 lb.
• Both Corn, sweet, yellow, frozen, kernels on cob, unprepared as well as Microwaved Yellow Corn, Whole Kernel, Frozen have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 1 lb.