Comparing Nutrients in 300 calories Boiled Yellow Sweet Corn with Salt VS Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added

Weight per 300 calories

• Boiled Yellow Sweet Corn with Salt: 313g
• Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added: 380g

Boiled Yellow Sweet Corn with Salt has 1.2 times more energy per 100g than Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added. It has average energy density when compared to other foods. Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added having average energy density.

Discover which food has more nutrients per 300 calories - Boiled Yellow Sweet Corn with Salt or Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added?

Macros Ratio

	Protein	Fat	Carbs
Boiled Yellow Sweet Corn with Salt	12%	12%	76%
Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added	10%	5%	85%

Macro Nutrients

	Boiled Yellow Sweet Corn with Salt	Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.83% 4.7g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	1.92% 0.62g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	3.5% 0.056g	1.66% 0.027g	1.6g per day for Men 19-50 years
Omega 6	10.8% 1.83g	5.14% 0.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.4% 65.6g	56.8% 74g	130g per day for Men 19-50 years
Sugars	19.6% 14g	29.3% 21.2g	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	3.4% 2.47g	1.2% 0.87g	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	% 2.63g	% 1.33g	g per day for Men 19-50 years
Sucrose	% 8.56g	% 18.6g	g per day for Men 19-50 years
Fiber	19.7% 7.5g	20% 7.6g	38g per day for Men 19-50 years
Protein	19% 10.7g	16.3% 9.15g	56g per day for Men 19-50 years

Vitamins

	Boiled Yellow Sweet Corn with Salt	Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added	Recommended Dietary Allowance
Vitamin A	4.5% 40.6μg	1.7% 15μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.2% 0.29mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	21.3% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.26mg	27.7% 4.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.5% 2.48mg	51.3% 2.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.4% 0.43mg	16% 0.21mg	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	18% 72μg	46.5% 186μg	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	19% 17mg	34% 30.8mg	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	1.88% 0.28mg	1% 0.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.04% 1.25μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Yellow Sweet Corn with Salt	Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added	Recommended Dietary Allowance
Calcium	0.94% 9.38mg	1.9% 19mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	20.3% 0.18mg	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	17.6% 1.4mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	19.3% 81.3mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	22.7% 0.52mg	11% 0.25mg	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	34.4% 241mg	34.7% 243mg	700mg per day for Men 19-50 years
Potassium	20% 681mg	20.8% 706mg	3400mg per day for Men 19-50 years
Selenium	1.14% 0.63μg	4.83% 2.66μg	55μg per day for Men 19-50 years
Sodium	52.7% 791mg	0.76% 11.4mg	1500mg per day for Men 19-50 years
Zinc	17.6% 1.94mg	16% 1.75mg	11mg per day for Men 19-50 years
Water	6.2% 229g	7.86% 291g	3700g per day for Men 19-50 years

Boiled Yellow Sweet Corn With Salt VS Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Yellow Sweet Corn with Salt or Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added?

Lets compare vitamin content per 300 calories of Boiled Yellow Sweet Corn with Salt vs Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added:

• 300 calories of Boiled Yellow Sweet Corn with Salt have 1.9 times more Vitamin B1 and 2.1 times more Vitamin B6 than Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added.
• While 300 kcal of Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added contain 1.6 times more Vitamin B2, 2.6 times more Vitamin B9 and 1.8 times more Vitamin C than Boiled and Drained Yellow Sweet Corn with Salt.
• Both Boiled Yellow Sweet Corn with Salt and Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added provide similar amounts of Vitamin B3 and Vitamin B5 per 300 calories.
• Both Boiled and Drained Yellow Sweet Corn with Salt as well as Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Boiled Yellow Sweet Corn with Salt vs Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added:

• 300 calories of Boiled Yellow Sweet Corn with Salt have 2.1 times more Manganese and 69.4 times more Sodium than Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added.
• While 300 kcal of Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added contain 1.3 times more Water than Boiled and Drained Yellow Sweet Corn with Salt.
• Both Boiled Yellow Sweet Corn with Salt and Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added contain similar levels of Copper, Iron, Magnesium, Phosphorus, Potassium and Zinc per 300 calories.
• Both Boiled and Drained Yellow Sweet Corn with Salt as well as Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added lack sufficient amounts of Calcium and Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Yellow Sweet Corn with Salt have 2.1 times more Omega 6 than Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added.
• While 300 kcal of Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added contain 1.5 times more Sugars than Boiled and Drained Yellow Sweet Corn with Salt.
• Both Boiled Yellow Sweet Corn with Salt and Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 300 calories.
• 300 calories of Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added provide inadequate amounts of Omega 6
• Both Boiled and Drained Yellow Sweet Corn with Salt as well as Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added provide inadequate amounts of Omega 3 in 300 calories.