Comparing Nutrients in 300 calories Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt VS Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt

Weight per 300 calories

• Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt: 380g
• Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt: 319g

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

Which food has more nutrients per 300 calories - Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt or Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt?

Macros Ratio

	Protein	Fat	Carbs
Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt	11%	7%	82%
Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt	11%	6%	83%

Macro Nutrients

	Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt	Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.62% 2.54g	2.43% 2.36g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	1.14% 0.36g	32g per day for Men 19-50 years
Omega 3	1.42% 0.023g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	4.4% 0.75g	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.7% 71g	55% 71.3g	130g per day for Men 19-50 years
Sugars	16% 11.7g	16% 11.5g	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	2.4% 1.75g	2.33% 1.7g	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	% 1.82g	% 1.8g	g per day for Men 19-50 years
Sucrose	% 7.44g	% 7.3g	g per day for Men 19-50 years
Fiber	24% 9.1g	23.5% 8.94g	38g per day for Men 19-50 years
Protein	17.3% 9.7g	17.7% 9.93g	56g per day for Men 19-50 years

Vitamins

	Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt	Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt	Recommended Dietary Allowance
Vitamin A	4.2% 38μg	4.26% 38.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.5% 0.11mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.98mg	30.3% 4.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.57mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	55% 0.71mg	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	33.2% 133μg	24.7% 99μg	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	14.8% 13.3mg	17% 15.3mg	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	1.77% 0.27mg	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.95% 1.14μg	1.06% 1.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt	Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt	Recommended Dietary Allowance
Calcium	1.14% 11.4mg	0.96% 9.57mg	1000mg per day for Men 19-50 years
Copper	20.3% 0.18mg	16.3% 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	22.3% 1.8mg	24.3% 1.95mg	8mg per day for Men 19-50 years
Magnesium	25.3% 106mg	22% 93mg	420mg per day for Men 19-50 years
Manganese	25.6% 0.59mg	19.7% 0.45mg	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	43% 300mg	34% 239mg	700mg per day for Men 19-50 years
Potassium	26% 885mg	23.6% 801mg	3400mg per day for Men 19-50 years
Selenium	4.83% 2.66μg	4.06% 2.23μg	55μg per day for Men 19-50 years
Sodium	62% 930mg	51% 766mg	1500mg per day for Men 19-50 years
Zinc	21.7% 2.4mg	18.3% 2mg	11mg per day for Men 19-50 years
Water	7.9% 293g	6.3% 234g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt vs Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt:

• Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt have 1.3 times more Vitamin B9 than Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt.
• While Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt contain 4.9 times more Vitamin B1, 1.4 times more Vitamin B5 and 1.9 times more Vitamin B6 than Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt.
• Both Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt and Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt have similar amounts of Vitamin A, Vitamin B2, Vitamin B3 and Vitamin C per 300 kcal.
• Both Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt as well as Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt vs Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt:

• Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt have 1.2 times more Copper, 1.3 times more Manganese, 1.3 times more Phosphorus, 1.2 times more Sodium and 1.3 times more Water than Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt.
• Both Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt and Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt have similar amounts of Iron, Magnesium, Potassium, Selenium and Zinc per 300 kcal.
• Both Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt as well as Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt have insufficient amounts of Calcium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt contain 1.4 times more Omega 6 than Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt.
• Both Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt and Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt have similar amounts of Energy, Carbohydrate, Sugars, Fiber and Protein per 300 kcal.
• Both Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt as well as Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt have insufficient amounts of Fat, Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.