Comparing Nutrients in 300 calories Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids VS Canned Corn, Sweet, White, Whole Kernel, Drained Solids

Weight per 300 calories

• Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids: 469g
• Canned Corn, Sweet, White, Whole Kernel, Drained Solids: 448g

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, No Salt Added, Solids And Liquids or Canned Corn, Sweet, White, Whole Kernel, Drained Solids?

Macros Ratio

	Protein	Fat	Carbs
Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids	11%	6%	83%
Canned Corn, Sweet, White, Whole Kernel, Drained Solids	12%	14%	74%

Macro Nutrients

	Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids	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	2.4% 2.34g	5.63% 5.46g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	3.43% 1.1g	32g per day for Men 19-50 years
Omega 3	2.05% 0.033g	5.04% 0.081g	1.6g per day for Men 19-50 years
Omega 6	6.26% 1.06g	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	55.6% 72.2g	49.4% 64.2g	130g per day for Men 19-50 years
Sugars	NA	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	8.63% 3.3g	23.6% 8.96g	38g per day for Men 19-50 years
Protein	16.3% 9.14g	18.3% 10.3g	56g per day for Men 19-50 years

Vitamins

	Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids	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	10% 0.12mg	14.6% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	30.7% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.5% 4.4mg	28% 4.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.45mg	18.7% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.3% 0.17mg	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	44.5% 178μg	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	28.6% 25.8mg	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	NA	2.7% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids	Canned Corn, Sweet, White, Whole Kernel, Drained Solids	Recommended Dietary Allowance
Calcium	1.88% 18.8mg	1.34% 13.4mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	16.4% 0.15mg	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	24% 1.92mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	18% 75mg	14% 58.2mg	420mg per day for Men 19-50 years
Manganese	6.73% 0.15mg	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	34% 239mg	29.4% 206mg	700mg per day for Men 19-50 years
Potassium	22.6% 769mg	17.4% 591mg	3400mg per day for Men 19-50 years
Selenium	5.1% 2.8μg	5.7% 3.13μg	55μg per day for Men 19-50 years
Sodium	3.75% 56.3mg	61% 918mg	1500mg per day for Men 19-50 years
Zinc	15.3% 1.7mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	10.3% 381g	9.85% 365g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids vs Canned Corn, Sweet, White, Whole Kernel, Drained Solids:

• Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids have 2.6 times more Vitamin B5 and 3.2 times more Vitamin C than Canned Corn, Sweet, White, Whole Kernel, Drained Solids.
• While Canned Corn, Sweet, White, Whole Kernel, Drained Solids contain 1.4 times more Vitamin B1 and 1.4 times more Vitamin B2 than Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids.
• Both Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids and Canned Corn, Sweet, White, Whole Kernel, Drained Solids have similar amounts of Vitamin B3, Vitamin B6 and Vitamin B9 per 300 kcal.
• Both Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids as well as Canned Corn, Sweet, White, Whole Kernel, Drained Solids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids vs Canned Corn, Sweet, White, Whole Kernel, Drained Solids:

• Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids have 1.8 times more Copper, 1.6 times more Iron, 1.3 times more Magnesium and 1.3 times more Potassium than Canned Corn, Sweet, White, Whole Kernel, Drained Solids.
• While Canned Corn, Sweet, White, Whole Kernel, Drained Solids contain 1.9 times more Manganese and 16.3 times more Sodium than Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids.
• Both Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids and Canned Corn, Sweet, White, Whole Kernel, Drained Solids have similar amounts of Phosphorus, Selenium, Zinc and Water per 300 kcal.
• Both Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids 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, Whole Kernel, Drained Solids contain 2.3 times more Fat, 3 times more Saturated Fat, 2.5 times more Omega 3, 2 times more Omega 6 and 2.7 times more Fiber than Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids.
• Both Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids and Canned Corn, Sweet, White, Whole Kernel, Drained Solids have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids as well as Canned Corn, Sweet, White, Whole Kernel, Drained Solids have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.