Comparing Nutrients in 300 calories Canned Corn, Sweet, White, Cream Style, Regular Pack VS Canned Corn, Sweet, White, Whole Kernel, Drained Solids

Weight per 300 calories

• Canned Corn, Sweet, White, Cream Style, Regular Pack: 405g
• Canned Corn, Sweet, White, Whole Kernel, Drained Solids: 448g

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, Whole Kernel, Drained Solids?

Macros Ratio

	Protein	Fat	Carbs
Canned Corn, Sweet, White, Cream Style, Regular Pack	8%	4%	88%
Canned Corn, Sweet, White, Whole Kernel, Drained Solids	12%	14%	74%

Macro Nutrients

	Canned Corn, Sweet, White, Cream Style, Regular Pack	Canned Corn, Sweet, White, Whole Kernel, Drained Solids	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.76% 1.7g	5.63% 5.46g	97g per day for Men 19-50 years
Saturated Fat	0.82% 0.26g	3.43% 1.1g	32g per day for Men 19-50 years
Omega 3	1.52% 0.024g	5.04% 0.081g	1.6g per day for Men 19-50 years
Omega 6	4.6% 0.78g	12.7% 2.16g	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	49.4% 64.2g	130g per day for Men 19-50 years
Sugars	34% 24.7g	27.4% 20g	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	1.1% 0.81g	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	% 1.25g	g per day for Men 19-50 years
Sucrose	NA	% 17.5g	g per day for Men 19-50 years
Fiber	13% 4.86g	23.6% 8.96g	38g per day for Men 19-50 years
Protein	12.6% 7.05g	18.3% 10.3g	56g per day for Men 19-50 years

Vitamins

	Canned Corn, Sweet, White, Cream Style, Regular Pack	Canned Corn, Sweet, White, Whole Kernel, Drained Solids	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	14.6% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.5% 0.21mg	30.7% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.3% 3.9mg	28% 4.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.6% 0.73mg	18.7% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.6% 0.26mg	12.7% 0.17mg	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	43.7% 175μg	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	8.96% 8.06mg	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	2.7% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Corn, Sweet, White, Cream Style, Regular Pack	Canned Corn, Sweet, White, Whole Kernel, Drained Solids	Recommended Dietary Allowance
Calcium	1.62% 16.2mg	1.34% 13.4mg	1000mg per day for Men 19-50 years
Copper	9.9% 0.089mg	16.4% 0.15mg	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	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	14.5% 61mg	14% 58.2mg	420mg per day for Men 19-50 years
Manganese	12% 0.28mg	13% 0.3mg	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	29.4% 206mg	700mg per day for Men 19-50 years
Potassium	14% 482mg	17.4% 591mg	3400mg per day for Men 19-50 years
Selenium	2.95% 1.62μg	5.7% 3.13μg	55μg per day for Men 19-50 years
Sodium	70.5% 1058mg	61% 918mg	1500mg per day for Men 19-50 years
Zinc	20.6% 2.27mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	8.57% 317g	9.85% 365g	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, Whole Kernel, Drained Solids:

• Canned Corn, Sweet, White, Cream Style, Regular Pack has 1.5 times more Vitamin B6 and 2.3 times more Vitamin C than Canned Corn, Sweet, White, Whole Kernel, Drained Solids.
• While Canned Corn, Sweet, White, Whole Kernel, Drained Solids contain 1.7 times more Vitamin B1, 1.9 times more Vitamin B2 and 1.3 times more Vitamin B5 than Canned Corn, Sweet, White, Cream Style, Regular Pack.
• Both Canned Corn, Sweet, White, Cream Style, Regular Pack and Canned Corn, Sweet, White, Whole Kernel, Drained Solids have similar amounts of Vitamin B3 and Vitamin B9 per 300 kcal.
• Both Canned Corn, Sweet, White, Cream Style, Regular Pack as well as Canned Corn, Sweet, White, Whole Kernel, Drained Solids 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, Whole Kernel, Drained Solids:

• Canned Corn, Sweet, White, Cream Style, Regular Pack has 1.6 times more Zinc than Canned Corn, Sweet, White, Whole Kernel, Drained Solids.
• While Canned Corn, Sweet, White, Whole Kernel, Drained Solids contain 1.7 times more Copper, 1.3 times more Phosphorus and 1.9 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, Whole Kernel, Drained Solids have similar amounts of Iron, Magnesium, Manganese, Potassium, Sodium and Water per 300 kcal.
• Both Canned Corn, Sweet, White, Cream Style, Regular Pack as well as Canned Corn, Sweet, White, Whole Kernel, Drained Solids have insufficient amounts of Calcium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Corn, Sweet, White, Cream Style, Regular Pack has 1.2 times more Sugars than Canned Corn, Sweet, White, Whole Kernel, Drained Solids.
• While Canned Corn, Sweet, White, Whole Kernel, Drained Solids contain 3.2 times more Fat, 4.2 times more Saturated Fat, 3.3 times more Omega 3, 2.8 times more Omega 6, 1.8 times more Fiber and 1.5 times more Protein than Canned Corn, Sweet, White, Cream Style, Regular Pack.
• Both Canned Corn, Sweet, White, Cream Style, Regular Pack and Canned Corn, Sweet, White, Whole Kernel, Drained Solids have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Canned Corn, Sweet, White, Cream Style, Regular Pack as well as Canned Corn, Sweet, White, Whole Kernel, Drained Solids have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.