Comparing Nutrients in 300 calories Canned Corn, Sweet, White, Cream Style, Regular Pack VS Canned Corn, Sweet, White, Cream Style, No Salt Added

Weight per 300 calories

• Canned Corn, Sweet, White, Cream Style, Regular Pack: 405g
• Canned Corn, Sweet, White, Cream Style, No Salt Added: 417g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 300 calories - Canned Corn, Sweet, White, Cream Style, Regular Pack or Canned Corn, Sweet, White, Cream Style, No Salt Added?

Macros Ratio

	Protein	Fat	Carbs
Canned Corn, Sweet, White, Cream Style, Regular Pack	8%	4%	88%
Canned Corn, Sweet, White, Cream Style, No Salt Added	8%	5%	87%

Macro Nutrients

	Canned Corn, Sweet, White, Cream Style, Regular Pack	Canned Corn, Sweet, White, Cream Style, No Salt Added	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.76% 1.7g	1.8% 1.75g	97g per day for Men 19-50 years
Saturated Fat	0.82% 0.26g	0.85% 0.27g	32g per day for Men 19-50 years
Omega 3	1.52% 0.024g	1.56% 0.025g	1.6g per day for Men 19-50 years
Omega 6	4.6% 0.78g	4.73% 0.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75.5g	58% 75.5g	130g per day for Men 19-50 years
Sugars	34% 24.7g	12.7% 9.2g	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	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	13% 4.86g	13% 5g	38g per day for Men 19-50 years
Protein	12.6% 7.05g	13% 7.25g	56g per day for Men 19-50 years

Vitamins

	Canned Corn, Sweet, White, Cream Style, Regular Pack	Canned Corn, Sweet, White, Cream Style, No Salt Added	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.45% 0.1mg	8.7% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.5% 0.21mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.3% 3.9mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.6% 0.73mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.6% 0.26mg	20% 0.26mg	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	45.6% 182μg	47% 188μg	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	20.7% 18.6mg	21.3% 19mg	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	1.9% 0.28mg	1.67% 0.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.04% 1.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Corn, Sweet, White, Cream Style, Regular Pack	Canned Corn, Sweet, White, Cream Style, No Salt Added	Recommended Dietary Allowance
Calcium	1.62% 16.2mg	1.25% 12.5mg	1000mg per day for Men 19-50 years
Copper	9.9% 0.089mg	24% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	2.84% 114μg	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	15.7% 1.26mg	19.8% 1.6mg	8mg per day for Men 19-50 years
Magnesium	14.5% 61mg	17% 71mg	420mg per day for Men 19-50 years
Manganese	12% 0.28mg	7.07% 0.16mg	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	23% 162mg	30.4% 213mg	700mg per day for Men 19-50 years
Potassium	14% 482mg	16.4% 558mg	3400mg per day for Men 19-50 years
Selenium	2.95% 1.62μg	4.55% 2.5μg	55μg per day for Men 19-50 years
Sodium	70.5% 1058mg	0.83% 12.5mg	1500mg per day for Men 19-50 years
Zinc	20.6% 2.27mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	8.57% 317g	8.87% 328g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Corn, Sweet, White, Cream Style, Regular Pack vs Canned Corn, Sweet, White, Cream Style, No Salt Added:

Both Canned Corn, Sweet, White, Cream Style, Regular Pack and Canned Corn, Sweet, White, Cream Style, No Salt Added have similar amounts of vitamins per 300 kcal
• Both Canned Corn, Sweet, White, Cream Style, Regular Pack and Canned Corn, Sweet, White, Cream Style, No Salt Added have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C per 300 kcal.
• Both Canned Corn, Sweet, White, Cream Style, Regular Pack as well as Canned Corn, Sweet, White, Cream Style, No Salt Added have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Canned Corn, Sweet, White, Cream Style, Regular Pack vs Canned Corn, Sweet, White, Cream Style, No Salt Added:

• Canned Corn, Sweet, White, Cream Style, Regular Pack has 1.7 times more Manganese and 84.6 times more Sodium than Canned Corn, Sweet, White, Cream Style, No Salt Added.
• While Canned Corn, Sweet, White, Cream Style, No Salt Added contains 2.4 times more Copper, 1.3 times more Iron, 1.3 times more Phosphorus and 1.5 times more Selenium than Canned Corn, Sweet, White, Cream Style, Regular Pack.
• Both Canned Corn, Sweet, White, Cream Style, Regular Pack and Canned Corn, Sweet, White, Cream Style, No Salt Added have similar amounts of Magnesium, Potassium, Zinc and Water per 300 kcal.
• Both Canned Corn, Sweet, White, Cream Style, Regular Pack as well as Canned Corn, Sweet, White, Cream Style, No Salt Added have insufficient amounts of Calcium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Corn, Sweet, White, Cream Style, Regular Pack has 2.7 times more Sugars than Canned Corn, Sweet, White, Cream Style, No Salt Added.
• Both Canned Corn, Sweet, White, Cream Style, Regular Pack and Canned Corn, Sweet, White, Cream Style, No Salt Added have similar amounts of Energy, Omega 6, Carbohydrate, Fiber and Protein per 300 kcal.
• Both Canned Corn, Sweet, White, Cream Style, Regular Pack as well as Canned Corn, Sweet, White, Cream Style, No Salt Added have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.