Comparing Nutrients in 300 calories Boiled Yellow Sweet Corn VS Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids

Weight per 300 calories

• Boiled Yellow Sweet Corn: 313g
• Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids: 492g

Boiled Yellow Sweet Corn has 1.6 times more energy per 100g than Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids. It has average energy density when compared to other foods. Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids having low energy density.

Which food has more nutrients per 300 calories - Boiled Yellow Sweet Corn or Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids?

Macros Ratio

	Protein	Fat	Carbs
Boiled Yellow Sweet Corn	12%	12%	76%
Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids	11%	10%	79%

Macro Nutrients

	Boiled Yellow Sweet Corn	Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.83% 4.7g	3.9% 3.8g	97g per day for Men 19-50 years
Saturated Fat	1.92% 0.62g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	3.5% 0.056g	2.15% 0.034g	1.6g per day for Men 19-50 years
Omega 6	10.8% 1.83g	6.57% 1.1g	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	52.4% 68g	130g per day for Men 19-50 years
Sugars	19.6% 14g	28% 20.4g	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	1.15% 0.84g	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	% 1.28g	g per day for Men 19-50 years
Sucrose	% 8.56g	% 18g	g per day for Men 19-50 years
Fiber	19.7% 7.5g	22% 8.36g	38g per day for Men 19-50 years
Protein	19% 10.7g	17% 9.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Yellow Sweet Corn	Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids	Recommended Dietary Allowance
Vitamin A	4.5% 40.6μg	1.1% 9.84μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.2% 0.29mg	6.15% 0.074mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	5.67% 0.074mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.26mg	27% 4.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.5% 2.48mg	51.3% 2.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.4% 0.43mg	14% 0.18mg	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	46.7% 187μg	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	14.2% 12.8mg	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	0.98% 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	Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids	Recommended Dietary Allowance
Calcium	0.94% 9.38mg	1.97% 19.7mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	15.3% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.2% 88.5μg	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	22% 1.77mg	8mg per day for Men 19-50 years
Magnesium	19.3% 81.3mg	17.6% 73.8mg	420mg per day for Men 19-50 years
Manganese	22.7% 0.52mg	17.5% 0.4mg	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	32.3% 226mg	700mg per day for Men 19-50 years
Potassium	20% 681mg	19.7% 669mg	3400mg per day for Men 19-50 years
Selenium	1.14% 0.63μg	4.47% 2.46μg	55μg per day for Men 19-50 years
Sodium	0.21% 3.13mg	64% 959mg	1500mg per day for Men 19-50 years
Zinc	17.6% 1.94mg	17.4% 1.9mg	11mg per day for Men 19-50 years
Water	6.2% 229g	11% 406g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Yellow Sweet Corn vs Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids:

• Boiled and Drained Yellow Sweet Corn has 4.1 times more Vitamin A, 3.9 times more Vitamin B1, 2.4 times more Vitamin B2, 1.2 times more Vitamin B3, 2.4 times more Vitamin B6 and 1.3 times more Vitamin C than Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids.
• While Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids contain 2.6 times more Vitamin B9 than Boiled and Drained Yellow Sweet Corn.
• Both Boiled and Drained Yellow Sweet Corn and Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids have similar amounts of Vitamin B5 per 300 kcal.
• Both Boiled and Drained Yellow Sweet Corn as well as Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Boiled Yellow Sweet Corn vs Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids:

• Boiled and Drained Yellow Sweet Corn has 1.3 times more Manganese than Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids.
• While Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids contain 1.3 times more Iron, 3.9 times more Selenium, 306.9 times more Sodium and 1.8 times more Water than Boiled and Drained Yellow Sweet Corn.
• Both Boiled and Drained Yellow Sweet Corn and Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids have similar amounts of Copper, Magnesium, Phosphorus, Potassium and Zinc per 300 kcal.
• Both Boiled and Drained Yellow Sweet Corn as well as Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids have insufficient amounts of Calcium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Yellow Sweet Corn has 1.2 times more Fat, 1.6 times more Omega 3, 1.6 times more Omega 6 and 3 times more Fructose than Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids.
• While Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids contain 1.4 times more Sugars than Boiled and Drained Yellow Sweet Corn.
• Both Boiled and Drained Yellow Sweet Corn and Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids have similar amounts of Energy, Carbohydrate, Fiber and Protein per 300 kcal.
• Both Boiled and Drained Yellow Sweet Corn as well as Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.