Comparing Nutrients in 300 calories Frozen sweet white Corn kernels VS Corn, sweet, white, frozen, kernels on cob, unprepared

Weight per 300 calories

• Frozen sweet white Corn kernels: 341g
• Corn, sweet, white, frozen, kernels on cob, unprepared: 306g

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

Which food has more nutrients per 300 calories - Frozen sweet white Corn kernels or Corn, sweet, white, frozen, kernels on cob, unprepared?

Macros Ratio

	Protein	Fat	Carbs
Frozen sweet white Corn kernels	12%	7%	81%
Corn, sweet, white, frozen, kernels on cob, unprepared	11%	6%	83%

Macro Nutrients

	Frozen sweet white Corn kernels	Corn, sweet, white, frozen, kernels on cob, unprepared	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.7% 2.63g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	1.96% 0.63g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	3% 0.048g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	6.6% 1.12g	6.4% 1.1g	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	55.3% 72g	130g per day for Men 19-50 years
Sugars	42.7% 31g	NA	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	22.6% 8.57g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Frozen sweet white Corn kernels	Corn, sweet, white, frozen, kernels on cob, unprepared	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	26.3% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.4% 0.24mg	20.7% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.8% 5.9mg	32% 5.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.7% 0.61mg	42% 0.55mg	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	30.6% 122μg	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	24.5% 22mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.85% 1.02μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen sweet white Corn kernels	Corn, sweet, white, frozen, kernels on cob, unprepared	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	1.22% 12.2mg	1000mg per day for Men 19-50 years
Copper	13.6% 0.12mg	17.3% 0.16mg	0.9mg per day for Men 19-50 years
Fluoride	1.24% 49.8μg	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	17.5% 1.4mg	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61.4mg	23.3% 98mg	420mg per day for Men 19-50 years
Manganese	18.7% 0.43mg	21% 0.48mg	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	38% 266mg	700mg per day for Men 19-50 years
Potassium	21.4% 726mg	26.5% 900mg	3400mg per day for Men 19-50 years
Selenium	4.34% 2.4μg	4.45% 2.45μg	55μg per day for Men 19-50 years
Sodium	0.68% 10.2mg	1.02% 15.3mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.26mg	19.5% 2.14mg	11mg per day for Men 19-50 years
Water	6.9% 256g	5.94% 220g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Frozen sweet white Corn kernels vs Corn, sweet, white, frozen, kernels on cob, unprepared:

Both Frozen sweet white Corn kernels and Corn, sweet, white, frozen, kernels on cob, unprepared have similar amounts of vitamins per 300 kcal
• Both Frozen sweet white Corn kernels and Corn, sweet, white, frozen, kernels on cob, unprepared have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C per 300 kcal.
• Both Frozen sweet white Corn kernels as well as Corn, sweet, white, frozen, kernels on cob, unprepared have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Frozen sweet white Corn kernels vs Corn, sweet, white, frozen, kernels on cob, unprepared:

• Corn, sweet, white, frozen, kernels on cob, unprepared contain 1.3 times more Copper, 1.5 times more Iron, 1.6 times more Magnesium and 1.7 times more Zinc than Frozen sweet white Corn kernels.
• Both Frozen sweet white Corn kernels and Corn, sweet, white, frozen, kernels on cob, unprepared have similar amounts of Manganese, Phosphorus, Potassium, Selenium and Water per 300 kcal.
• Both Frozen sweet white Corn kernels as well as Corn, sweet, white, frozen, kernels on cob, unprepared have insufficient amounts of Calcium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

Both Frozen sweet white Corn kernels and Corn, sweet, white, frozen, kernels on cob, unprepared have similar amounts of macro-nutrients per 300 kcal
• Both Frozen sweet white Corn kernels and Corn, sweet, white, frozen, kernels on cob, unprepared have similar amounts of Energy, Omega 6, Carbohydrate, Fiber and Protein per 300 kcal.
• Both Frozen sweet white Corn kernels as well as Corn, sweet, white, frozen, kernels on cob, unprepared have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.