Comparing Nutrients in 1 pound Yellow Sweet Corn VS Boiled Yellow Sweet Corn

Macros Ratio

	Protein	Fat	Carbs
Yellow Sweet Corn	13%	12%	75%
Boiled Yellow Sweet Corn	12%	12%	76%

Macro Nutrients

	Yellow Sweet Corn	Boiled Yellow Sweet Corn	Recommended Dietary Allowance
Energy	13.5% 390kcal	15% 435kcal	2900kcal per day for Men 19-50 years
Fat	6.3% 6.12g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	4.6% 1.47g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	12.6% 2.14g	15.6% 2.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.2% 85g	73.2% 95g	130g per day for Men 19-50 years
Sugars	39% 28.4g	28.4% 20.6g	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	12% 8.8g	4.94% 3.6g	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	% 15.6g	% 3.8g	g per day for Men 19-50 years
Sucrose	% 4.04g	% 12.4g	g per day for Men 19-50 years
Fiber	24% 9.07g	28.6% 11g	38g per day for Men 19-50 years
Protein	26.5% 15g	27.6% 15.5g	56g per day for Men 19-50 years

Vitamins

	Yellow Sweet Corn	Boiled Yellow Sweet Corn	Recommended Dietary Allowance
Vitamin A	4.54% 41μg	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.6% 0.7mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50% 8.03mg	47.7% 7.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	65% 3.25mg	72% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	48.5% 0.63mg	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	47.6% 191μg	26% 104μg	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	34.3% 31mg	27.7% 25mg	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	2.1% 0.32mg	2.72% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yellow Sweet Corn	Boiled Yellow Sweet Corn	Recommended Dietary Allowance
Calcium	0.91% 9.07mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	27.2% 0.24mg	24.7% 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	29.5% 2.36mg	25.5% 2.04mg	8mg per day for Men 19-50 years
Magnesium	40% 168mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	32% 0.74mg	33% 0.76mg	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	57.7% 404mg	50% 349mg	700mg per day for Men 19-50 years
Potassium	36% 1225mg	29% 989mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	4.54% 68mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	9.32% 345g	9% 333g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Yellow Sweet Corn vs Boiled Yellow Sweet Corn:

• Raw Yellow Sweet Corn has 1.7 times more Vitamin B1, 1.8 times more Vitamin B9 and 1.2 times more Vitamin C than Boiled and Drained Yellow Sweet Corn.
• While Boiled and Drained Yellow Sweet Corn contains 1.4 times more Vitamin A and 1.5 times more Vitamin B6 than Raw Yellow Sweet Corn.
• Both Raw Yellow Sweet Corn and Boiled and Drained Yellow Sweet Corn have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B5 per 1 lb.
• Both Raw Yellow Sweet Corn as well as Boiled and Drained Yellow Sweet Corn have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Yellow Sweet Corn vs Boiled Yellow Sweet Corn:

• Raw Yellow Sweet Corn has 1.4 times more Magnesium, 1.2 times more Potassium, 3 times more Selenium and 15 times more Sodium than Boiled and Drained Yellow Sweet Corn.
• While Boiled and Drained Yellow Sweet Corn contains 1.3 times more Zinc than Raw Yellow Sweet Corn.
• Both Raw Yellow Sweet Corn and Boiled and Drained Yellow Sweet Corn have similar amounts of Copper, Iron, Manganese, Phosphorus and Water per 1 lb.
• Both Raw Yellow Sweet Corn as well as Boiled and Drained Yellow Sweet Corn have insufficient amounts of Calcium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Yellow Sweet Corn has 1.6 times more Saturated Fat, 1.4 times more Sugars and 2.5 times more Fructose than Boiled and Drained Yellow Sweet Corn.
• While Boiled and Drained Yellow Sweet Corn contains 1.3 times more Omega 3 than Raw Yellow Sweet Corn.
• Both Raw Yellow Sweet Corn and Boiled and Drained Yellow Sweet Corn have similar amounts of Energy, Fat, Omega 6, Carbohydrate, Fiber and Protein per 1 lb.
• Both Raw Yellow Sweet Corn as well as Boiled and Drained Yellow Sweet Corn have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.