Comparing Nutrients in 300 calories Frozen sweet white Corn kernels VS Canned Corn, Sweet, White, Cream Style, Regular Pack

Weight per 300 calories

• Frozen sweet white Corn kernels: 341g
• Canned Corn, Sweet, White, Cream Style, Regular Pack: 405g

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

Discover which food has more nutrients per 300 calories - Frozen sweet white Corn kernels or Canned Corn, Sweet, White, Cream Style, Regular Pack?

Macros Ratio

	Protein	Fat	Carbs
Frozen sweet white Corn kernels	12%	7%	81%
Canned Corn, Sweet, White, Cream Style, Regular Pack	8%	4%	88%

Macro Nutrients

	Frozen sweet white Corn kernels	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	2.7% 2.63g	1.76% 1.7g	97g per day for Men 19-50 years
Saturated Fat	1.96% 0.63g	0.82% 0.26g	32g per day for Men 19-50 years
Omega 3	3% 0.048g	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	6.6% 1.12g	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	54.4% 70.7g	58% 75.5g	130g per day for Men 19-50 years
Sugars	42.7% 31g	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	0.94% 0.68g	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	% 1.2g	NA	g per day for Men 19-50 years
Sucrose	% 29g	NA	g per day for Men 19-50 years
Fiber	26% 9.9g	13% 4.86g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	12.6% 7.05g	56g per day for Men 19-50 years

Vitamins

	Frozen sweet white Corn kernels	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	23.6% 0.28mg	8.45% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.4% 0.24mg	16.5% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.8% 5.9mg	24.3% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.7% 0.61mg	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	30.7% 123μg	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	24% 21.5mg	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	NA	1.9% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.85% 1.02μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen sweet white Corn kernels	Canned Corn, Sweet, White, Cream Style, Regular Pack	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	1.62% 16.2mg	1000mg per day for Men 19-50 years
Copper	13.6% 0.12mg	9.9% 0.089mg	0.9mg per day for Men 19-50 years
Fluoride	1.24% 49.8μg	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	17.5% 1.4mg	15.7% 1.26mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61.4mg	14.5% 61mg	420mg per day for Men 19-50 years
Manganese	18.7% 0.43mg	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	34% 239mg	23% 162mg	700mg per day for Men 19-50 years
Potassium	21.4% 726mg	14% 482mg	3400mg per day for Men 19-50 years
Selenium	4.34% 2.4μg	2.95% 1.62μg	55μg per day for Men 19-50 years
Sodium	0.68% 10.2mg	70.5% 1058mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.26mg	20.6% 2.27mg	11mg per day for Men 19-50 years
Water	6.9% 256g	8.57% 317g	3700g per day for Men 19-50 years

Frozen Sweet White Corn Kernels VS Canned Corn, Sweet, White, Cream Style, Regular Pack Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Frozen sweet white Corn kernels or Canned Corn, Sweet, White, Cream Style, Regular Pack?

Lets compare vitamin content per 300 calories of Frozen sweet white Corn kernels vs Canned Corn, Sweet, White, Cream Style, Regular Pack:

• 300 calories of Frozen sweet white Corn kernels have 2.8 times more Vitamin B1, 1.5 times more Vitamin B3, 1.3 times more Vitamin B5 and 2.4 times more Vitamin B6 than Canned Corn, Sweet, White, Cream Style, Regular Pack.
• While 300 kcal of Canned Corn, Sweet, White, Cream Style, Regular Pack contain 1.5 times more Vitamin B9 than Frozen sweet white Corn kernels.
• Both Frozen sweet white Corn kernels and Canned Corn, Sweet, White, Cream Style, Regular Pack provide similar amounts of Vitamin B2 and Vitamin C per 300 calories.
• Both Frozen sweet white Corn kernels as well as Canned Corn, Sweet, White, Cream Style, Regular Pack have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Frozen sweet white Corn kernels vs Canned Corn, Sweet, White, Cream Style, Regular Pack:

• 300 calories of Frozen sweet white Corn kernels have 1.4 times more Copper, 1.6 times more Manganese, 1.5 times more Phosphorus and 1.5 times more Potassium than Canned Corn, Sweet, White, Cream Style, Regular Pack.
• While 300 kcal of Canned Corn, Sweet, White, Cream Style, Regular Pack contain 103.5 times more Sodium and 1.8 times more Zinc than Frozen sweet white Corn kernels.
• Both Frozen sweet white Corn kernels and Canned Corn, Sweet, White, Cream Style, Regular Pack contain similar levels of Iron, Magnesium and Water per 300 calories.
• Both Frozen sweet white Corn kernels as well as Canned Corn, Sweet, White, Cream Style, Regular Pack lack sufficient amounts of Calcium, Fluoride and Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen sweet white Corn kernels have 1.4 times more Omega 6, 1.3 times more Sugars, 2 times more Fiber and 1.5 times more Protein than Canned Corn, Sweet, White, Cream Style, Regular Pack.
• Both Frozen sweet white Corn kernels and Canned Corn, Sweet, White, Cream Style, Regular Pack offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Canned Corn, Sweet, White, Cream Style, Regular Pack provide inadequate amounts of Omega 6
• Both Frozen sweet white Corn kernels as well as Canned Corn, Sweet, White, Cream Style, Regular Pack provide inadequate amounts of Omega 3 in 300 calories.