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

Weight per 300 calories

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

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

Which food has more nutrients per 300 calories - Canned Corn, Sweet, White, Whole Kernel, Drained Solids or Canned Corn, Sweet, White, Cream Style, Regular Pack?

Macros Ratio

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

Macro Nutrients

	Canned Corn, Sweet, White, Whole Kernel, Drained Solids	Canned Corn, Sweet, White, Cream Style, Regular Pack	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.63% 5.46g	1.76% 1.7g	97g per day for Men 19-50 years
Saturated Fat	3.43% 1.1g	0.82% 0.26g	32g per day for Men 19-50 years
Omega 3	5.04% 0.081g	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	12.7% 2.16g	4.6% 0.78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.4% 64.2g	58% 75.5g	130g per day for Men 19-50 years
Sugars	27.4% 20g	34% 24.7g	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	1.1% 0.81g	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	% 1.25g	NA	g per day for Men 19-50 years
Sucrose	% 17.5g	NA	g per day for Men 19-50 years
Fiber	23.6% 8.96g	13% 4.86g	38g per day for Men 19-50 years
Protein	18.3% 10.3g	12.6% 7.05g	56g per day for Men 19-50 years

Vitamins

	Canned Corn, Sweet, White, Whole Kernel, Drained Solids	Canned Corn, Sweet, White, Cream Style, Regular Pack	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.6% 0.17mg	8.45% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.7% 0.4mg	16.5% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.5mg	24.3% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.94mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.7% 0.17mg	19.6% 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	43.7% 175μg	45.6% 182μg	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	8.96% 8.06mg	20.7% 18.6mg	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	2.7% 0.4mg	1.9% 0.28mg	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, Whole Kernel, Drained Solids	Canned Corn, Sweet, White, Cream Style, Regular Pack	Recommended Dietary Allowance
Calcium	1.34% 13.4mg	1.62% 16.2mg	1000mg per day for Men 19-50 years
Copper	16.4% 0.15mg	9.9% 0.089mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.84% 114μg	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% 1.2mg	15.7% 1.26mg	8mg per day for Men 19-50 years
Magnesium	14% 58.2mg	14.5% 61mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	12% 0.28mg	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	29.4% 206mg	23% 162mg	700mg per day for Men 19-50 years
Potassium	17.4% 591mg	14% 482mg	3400mg per day for Men 19-50 years
Selenium	5.7% 3.13μg	2.95% 1.62μg	55μg per day for Men 19-50 years
Sodium	61% 918mg	70.5% 1058mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	20.6% 2.27mg	11mg per day for Men 19-50 years
Water	9.85% 365g	8.57% 317g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Corn, Sweet, White, Whole Kernel, Drained Solids vs Canned Corn, Sweet, White, Cream Style, Regular Pack:

• Canned Corn, Sweet, White, Whole Kernel, Drained Solids have 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.
• While Canned Corn, Sweet, White, Cream Style, Regular Pack contains 1.5 times more Vitamin B6 and 2.3 times more Vitamin C than Canned Corn, Sweet, White, Whole Kernel, Drained Solids.
• Both Canned Corn, Sweet, White, Whole Kernel, Drained Solids and Canned Corn, Sweet, White, Cream Style, Regular Pack have similar amounts of Vitamin B3 and Vitamin B9 per 300 kcal.
• Both Canned Corn, Sweet, White, Whole Kernel, Drained Solids as well as Canned Corn, Sweet, White, Cream Style, Regular Pack 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, Whole Kernel, Drained Solids vs Canned Corn, Sweet, White, Cream Style, Regular Pack:

• Canned Corn, Sweet, White, Whole Kernel, Drained Solids have 1.7 times more Copper, 1.3 times more Phosphorus, 1.2 times more Potassium and 1.9 times more Selenium than Canned Corn, Sweet, White, Cream Style, Regular Pack.
• While Canned Corn, Sweet, White, Cream Style, Regular Pack contains 1.6 times more Zinc than Canned Corn, Sweet, White, Whole Kernel, Drained Solids.
• Both Canned Corn, Sweet, White, Whole Kernel, Drained Solids and Canned Corn, Sweet, White, Cream Style, Regular Pack have similar amounts of Iron, Magnesium, Manganese, Sodium and Water per 300 kcal.
• Both Canned Corn, Sweet, White, Whole Kernel, Drained Solids as well as Canned Corn, Sweet, White, Cream Style, Regular Pack have insufficient amounts of Calcium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Corn, Sweet, White, Whole Kernel, Drained Solids have 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, Whole Kernel, Drained Solids and Canned Corn, Sweet, White, Cream Style, Regular Pack have similar amounts of Energy, Carbohydrate and Sugars per 300 kcal.
• Both Canned Corn, Sweet, White, Whole Kernel, Drained Solids as well as Canned Corn, Sweet, White, Cream Style, Regular Pack have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.