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

Macros Ratio

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

Macro Nutrients

	Cornsalad	Microwaved Yellow Corn, Whole Kernel, Frozen	Recommended Dietary Allowance
Energy	3.3% 95kcal	17.7% 513kcal	2900kcal per day for Men 19-50 years
Fat	1.87% 1.8g	6.64% 6.44g	97g per day for Men 19-50 years
Saturated Fat	NA	2.13% 0.68g	32g per day for Men 19-50 years
Omega 3	NA	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	NA	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	12.6% 16.3g	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	16% 9.07g	29.3% 16.4g	56g per day for Men 19-50 years

Vitamins

	Cornsalad	Microwaved Yellow Corn, Whole Kernel, Frozen	Recommended Dietary Allowance
Vitamin A	179% 1610μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	31.4% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.4% 0.39mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.8% 1.9mg	58.7% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.8% 0.19mg	57.8% 2.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.24mg	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	16% 63.5μg	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	193% 173mg	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

	Cornsalad	Microwaved Yellow Corn, Whole Kernel, Frozen	Recommended Dietary Allowance
Calcium	17.2% 172mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	67.5% 0.61mg	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	124% 9.9mg	22% 1.77mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	70.8% 1.63mg	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	34.3% 240mg	61.6% 431mg	700mg per day for Men 19-50 years
Potassium	61.2% 2082mg	37% 1252mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	NA	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	24.3% 2.68mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	11.4% 421g	8.4% 310g	3700g per day for Men 19-50 years

Nutrient Comparison: Cornsalad VS Microwaved Yellow Corn, Whole Kernel, Frozen per 1 lb

Compare the macro and micronutrient content in 1 lb of Cornsalad 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 Cornsalad vs Microwaved Yellow Corn, Whole Kernel, Frozen:

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

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

• 1 pound of Cornsalad has 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.
• While 1 lb of Microwaved Yellow Corn, Whole Kernel, Frozen contains 1.9 times more Magnesium and 1.8 times more Phosphorus than Raw Cornsalad.
• Both Cornsalad and Microwaved Yellow Corn, Whole Kernel, Frozen contain similar levels of Zinc per one pound.
• 1 pound of Microwaved Yellow Corn, Whole Kernel, Frozen lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Microwaved Yellow Corn, Whole Kernel, Frozen contains 5.4 times more Energy, 7.2 times more Carbohydrate and 1.8 times more Protein than Raw Cornsalad.
• 1 pound of Cornsalad provide inadequate amounts of Energy