Comparing Nutrients in 1 pound Canned Corn With Red And Green Peppers with Liquids VS Cornsalad

Macros Ratio

	Protein	Fat	Carbs
Canned Corn With Red And Green Peppers with Liquids	11%	6%	83%
Cornsalad	31%	14%	55%

Macro Nutrients

	Canned Corn With Red And Green Peppers with Liquids	Cornsalad	Recommended Dietary Allowance
Energy	11.7% 340kcal	3.3% 95kcal	2900kcal per day for Men 19-50 years
Fat	2.57% 2.5g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	NA	32g per day for Men 19-50 years
Omega 3	2.27% 0.036g	NA	1.6g per day for Men 19-50 years
Omega 6	6.75% 1.15g	NA	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	12.6% 16.3g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	NA	38g per day for Men 19-50 years
Protein	19% 10.6g	16% 9.07g	56g per day for Men 19-50 years

Vitamins

	Canned Corn With Red And Green Peppers with Liquids	Cornsalad	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	179% 1610μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.3% 0.1mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	30.4% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.3mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	3.8% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	95% 1.24mg	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	16% 63.5μg	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	193% 173mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Corn With Red And Green Peppers with Liquids	Cornsalad	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	17.2% 172mg	1000mg per day for Men 19-50 years
Copper	30.2% 0.27mg	67.5% 0.61mg	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	124% 9.9mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	8.5% 0.2mg	70.8% 1.63mg	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	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	20.4% 694mg	61.2% 2082mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	7.42% 4.1μg	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	24.3% 2.68mg	11mg per day for Men 19-50 years
Water	9.5% 352g	11.4% 421g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Canned Corn With Red And Green Peppers with Liquids vs Cornsalad:

• Canned Corn With Red And Green Peppers Solids and Liquids have 2.3 times more Vitamin B3, 10.6 times more Vitamin B5 and 2.4 times more Vitamin B9 than Raw Cornsalad.
• While Raw Cornsalad contains 29.6 times more Vitamin A, 3.2 times more Vitamin B1, 2.8 times more Vitamin B6 and 4.3 times more Vitamin C than Canned Corn With Red And Green Peppers Solids and Liquids.
• Both Canned Corn With Red And Green Peppers Solids and Liquids and Raw Cornsalad have similar amounts of Vitamin B2 per 1 lb.
• Both Canned Corn With Red And Green Peppers Solids and Liquids as well as Raw Cornsalad have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Canned Corn With Red And Green Peppers with Liquids vs Cornsalad:

• Canned Corn With Red And Green Peppers Solids and Liquids have 1.9 times more Magnesium and 86.8 times more Sodium than Raw Cornsalad.
• While Raw Cornsalad contains 7.6 times more Calcium, 2.2 times more Copper, 2.8 times more Iron, 8.3 times more Manganese, 3 times more Potassium, 1.5 times more Selenium and 1.6 times more Zinc than Canned Corn With Red And Green Peppers Solids and Liquids.
• Both Canned Corn With Red And Green Peppers Solids and Liquids and Raw Cornsalad have similar amounts of Phosphorus and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned Corn With Red And Green Peppers Solids and Liquids have 3.6 times more Energy and 5 times more Carbohydrate than Raw Cornsalad.
• Both Canned Corn With Red And Green Peppers Solids and Liquids and Raw Cornsalad have similar amounts of Protein per 1 lb.
• Both Canned Corn With Red And Green Peppers Solids and Liquids as well as Raw Cornsalad have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.