Comparing Nutrients in 1 pound Microwaved Yellow Corn, Whole Kernel, Frozen VS Cornsalad

Macros Ratio

	Protein	Fat	Carbs
Microwaved Yellow Corn, Whole Kernel, Frozen	11%	10%	79%
Cornsalad	31%	14%	55%

Macro Nutrients

	Microwaved Yellow Corn, Whole Kernel, Frozen	Cornsalad	Recommended Dietary Allowance
Energy	17.7% 513kcal	3.3% 95kcal	2900kcal per day for Men 19-50 years
Fat	6.64% 6.44g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	2.13% 0.68g	NA	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	NA	1.6g per day for Men 19-50 years
Omega 6	12% 2.04g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	12.6% 16.3g	130g per day for Men 19-50 years
Sugars	21% 15.2g	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	1.63% 1.18g	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	% 1.95g	NA	g per day for Men 19-50 years
Sucrose	% 12g	NA	g per day for Men 19-50 years
Fiber	31% 11.8g	NA	38g per day for Men 19-50 years
Protein	29.3% 16.4g	16% 9.07g	56g per day for Men 19-50 years

Vitamins

	Microwaved Yellow Corn, Whole Kernel, Frozen	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	31.4% 0.38mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	30.4% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.7% 9.4mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	57.8% 2.9mg	3.8% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	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	43% 172μg	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	NA	193% 173mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.02% 0.45mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved Yellow Corn, Whole Kernel, Frozen	Cornsalad	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	17.2% 172mg	1000mg per day for Men 19-50 years
Copper	27.2% 0.24mg	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	22% 1.77mg	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	25.4% 0.59mg	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	61.6% 431mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	37% 1252mg	61.2% 2082mg	3400mg per day for Men 19-50 years
Selenium	NA	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	24.3% 2.68mg	11mg per day for Men 19-50 years
Water	8.4% 310g	11.4% 421g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Microwaved Yellow Corn, Whole Kernel, Frozen vs Cornsalad:

• Microwaved Yellow Corn, Whole Kernel, Frozen has 5 times more Vitamin B3, 15.2 times more Vitamin B5 and 2.7 times more Vitamin B9 than Raw Cornsalad.
• While Raw Cornsalad contains 29.6 times more Vitamin A, 1.7 times more Vitamin B2 and 2.3 times more Vitamin B6 than Microwaved Yellow Corn, Whole Kernel, Frozen.
• Both Microwaved Yellow Corn, Whole Kernel, Frozen and Raw Cornsalad have similar amounts of Vitamin B1 per 1 lb.
• Both Microwaved Yellow Corn, Whole Kernel, Frozen as well as Raw Cornsalad have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Microwaved Yellow Corn, Whole Kernel, Frozen vs Cornsalad:

• Microwaved Yellow Corn, Whole Kernel, Frozen has 1.9 times more Magnesium and 1.8 times more Phosphorus than Raw Cornsalad.
• While Raw Cornsalad contains 7.6 times more Calcium, 2.5 times more Copper, 5.6 times more Iron, 2.8 times more Manganese, 1.7 times more Potassium and 1.4 times more Water than Microwaved Yellow Corn, Whole Kernel, Frozen.
• Both Microwaved Yellow Corn, Whole Kernel, Frozen and Raw Cornsalad have similar amounts of Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Microwaved Yellow Corn, Whole Kernel, Frozen has 5.4 times more Energy, 3.6 times more Fat, 7.2 times more Carbohydrate and 1.8 times more Protein than Raw Cornsalad.
• Both Microwaved Yellow Corn, Whole Kernel, Frozen as well as Raw Cornsalad have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.