Comparing Nutrients in 1 pound Canned Corn With Red And Green Peppers with Liquids VS Microwaved Yellow Corn, Whole Kernel, Frozen

Macros Ratio

	Protein	Fat	Carbs
Canned Corn With Red And Green Peppers with Liquids	11%	6%	83%
Microwaved Yellow Corn, Whole Kernel, Frozen	11%	10%	79%

Macro Nutrients

	Canned Corn With Red And Green Peppers with Liquids	Microwaved Yellow Corn, Whole Kernel, Frozen	Recommended Dietary Allowance
Energy	11.7% 340kcal	17.7% 513kcal	2900kcal per day for Men 19-50 years
Fat	2.57% 2.5g	6.64% 6.44g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	2.13% 0.68g	32g per day for Men 19-50 years
Omega 3	2.27% 0.036g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	6.75% 1.15g	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	63.4% 82.4g	90% 117g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 1.95g	g per day for Men 19-50 years
Sucrose	NA	% 12g	g per day for Men 19-50 years
Fiber	NA	31% 11.8g	38g per day for Men 19-50 years
Protein	19% 10.6g	29.3% 16.4g	56g per day for Men 19-50 years

Vitamins

	Canned Corn With Red And Green Peppers with Liquids	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	8.3% 0.1mg	31.4% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.3mg	58.7% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	57.8% 2.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	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	38.6% 154μg	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	44.4% 40mg	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	NA	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Corn With Red And Green Peppers with Liquids	Microwaved Yellow Corn, Whole Kernel, Frozen	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	30.2% 0.27mg	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	44.8% 3.6mg	22% 1.77mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	8.5% 0.2mg	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	40% 281mg	61.6% 431mg	700mg per day for Men 19-50 years
Potassium	20.4% 694mg	37% 1252mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	NA	55μg per day for Men 19-50 years
Sodium	105% 1574mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	15.3% 1.68mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	9.5% 352g	8.4% 310g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Corn With Red And Green Peppers with Liquids VS Microwaved Yellow Corn, Whole Kernel, Frozen per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Corn With Red And Green Peppers with Liquids versus 1 lb of Microwaved Yellow Corn, Whole Kernel, Frozen to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Corn With Red And Green Peppers with Liquids vs Microwaved Yellow Corn, Whole Kernel, Frozen:

• 1 pound of Canned Corn With Red And Green Peppers with Liquids has 1.6 times more Vitamin B2 than Microwaved Yellow Corn, Whole Kernel, Frozen.
• While 1 lb of Microwaved Yellow Corn, Whole Kernel, Frozen contains 3.8 times more Vitamin B1, 2.2 times more Vitamin B3 and 1.4 times more Vitamin B5 than Canned Corn With Red And Green Peppers Solids and Liquids.
• Both Canned Corn With Red And Green Peppers with Liquids and Microwaved Yellow Corn, Whole Kernel, Frozen provide similar amounts of Vitamin B6 and Vitamin B9 per one pound.
• 1 pound of Canned Corn With Red And Green Peppers with Liquids have insufficient amounts of Vitamin B1
• Both Canned Corn With Red And Green Peppers Solids and Liquids as well as Microwaved Yellow Corn, Whole Kernel, Frozen have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Canned Corn With Red And Green Peppers with Liquids vs Microwaved Yellow Corn, Whole Kernel, Frozen:

• 1 pound of Canned Corn With Red And Green Peppers with Liquids has 2 times more Iron and 86.8 times more Sodium than Microwaved Yellow Corn, Whole Kernel, Frozen.
• While 1 lb of Microwaved Yellow Corn, Whole Kernel, Frozen contains 3 times more Manganese, 1.5 times more Phosphorus, 1.8 times more Potassium and 1.4 times more Zinc than Canned Corn With Red And Green Peppers Solids and Liquids.
• Both Canned Corn With Red And Green Peppers with Liquids and Microwaved Yellow Corn, Whole Kernel, Frozen contain similar levels of Copper and Magnesium per one pound.
• 1 pound of Canned Corn With Red And Green Peppers with Liquids lack sufficient amounts of Manganese
• Both Canned Corn With Red And Green Peppers Solids and Liquids as well as Microwaved Yellow Corn, Whole Kernel, Frozen lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Microwaved Yellow Corn, Whole Kernel, Frozen contains 1.5 times more Energy, 1.8 times more Omega 6, 1.4 times more Carbohydrate and 1.6 times more Protein than Canned Corn With Red And Green Peppers Solids and Liquids.
• 1 pound of Canned Corn With Red And Green Peppers with Liquids provide inadequate amounts of Omega 6
• Both Canned Corn With Red And Green Peppers Solids and Liquids as well as Microwaved Yellow Corn, Whole Kernel, Frozen provide inadequate amounts of Omega 3 in one pound.