Comparing Nutrients in 300 calories Corn, sweet, yellow, frozen, kernels cut off cob, unprepared VS Boiled Frozen sweet yellow Corn kernels

Weight per 300 calories

• Corn, sweet, yellow, frozen, kernels cut off cob, unprepared: 341g
• Boiled Frozen sweet yellow Corn kernels: 370g

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

Which food has more nutrients per 300 calories - Corn, sweet, yellow, frozen, kernels cut off cob, unprepared or Boiled Frozen sweet yellow Corn kernels?

Macros Ratio

	Protein	Fat	Carbs
Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	12%	7%	81%
Boiled Frozen sweet yellow Corn kernels	11%	6%	83%

Macro Nutrients

	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Boiled Frozen sweet yellow Corn kernels	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.74% 2.66g	2.56% 2.5g	97g per day for Men 19-50 years
Saturated Fat	1.27% 0.41g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	2.34% 0.038g	2.1% 0.033g	1.6g per day for Men 19-50 years
Omega 6	7.1% 1.2g	6.73% 1.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.3% 70.6g	55% 71.5g	130g per day for Men 19-50 years
Sugars	11.8% 8.52g	15.7% 11.4g	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	1.4% 1.02g	2.35% 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	% 1.3g	% 1.78g	g per day for Men 19-50 years
Sucrose	% 5.63g	% 7.26g	g per day for Men 19-50 years
Fiber	19% 7.16g	23.4% 8.9g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	17% 9.44g	56g per day for Men 19-50 years

Vitamins

	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Boiled Frozen sweet yellow Corn kernels	Recommended Dietary Allowance
Vitamin A	3.8% 34μg	4.1% 37μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.6% 0.28mg	9.26% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.93mg	30.3% 4.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.6% 1.23mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44% 0.57mg	28.2% 0.37mg	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	32.4% 130μg	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	24.2% 22mg	14.4% 13mg	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	1.8% 0.27mg	1.73% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.85% 1.02μg	0.93% 1.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Boiled Frozen sweet yellow Corn kernels	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	13.6% 0.12mg	19.8% 0.18mg	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	18% 1.43mg	21.8% 1.74mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61.4mg	24.7% 104mg	420mg per day for Men 19-50 years
Manganese	18.2% 0.42mg	25% 0.57mg	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	41.8% 293mg	700mg per day for Men 19-50 years
Potassium	21.4% 726mg	25.4% 863mg	3400mg per day for Men 19-50 years
Selenium	4.34% 2.4μg	4.7% 2.6μg	55μg per day for Men 19-50 years
Sodium	0.68% 10.2mg	0.25% 3.7mg	1500mg per day for Men 19-50 years
Zinc	11.8% 1.3mg	21.2% 2.33mg	11mg per day for Men 19-50 years
Water	6.9% 256g	7.7% 285g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared vs Boiled Frozen sweet yellow Corn kernels:

• Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have 2.5 times more Vitamin B1, 1.2 times more Vitamin B3, 2.2 times more Vitamin B5, 1.6 times more Vitamin B6 and 1.7 times more Vitamin C than Boiled Frozen sweet yellow Corn kernels, drained.
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared and Boiled Frozen sweet yellow Corn kernels, drained have similar amounts of Vitamin A, Vitamin B2 and Vitamin B9 per 300 kcal.
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared as well as Boiled Frozen sweet yellow Corn kernels, drained have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Corn, sweet, yellow, frozen, kernels cut off cob, unprepared vs Boiled Frozen sweet yellow Corn kernels:

• Boiled Frozen sweet yellow Corn kernels, drained contain 1.4 times more Copper, 1.7 times more Magnesium, 1.4 times more Manganese and 1.8 times more Zinc than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared and Boiled Frozen sweet yellow Corn kernels, drained have similar amounts of Iron, Phosphorus, Potassium, Selenium and Water per 300 kcal.
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared as well as Boiled Frozen sweet yellow Corn kernels, drained have insufficient amounts of Calcium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled Frozen sweet yellow Corn kernels, drained contain 1.3 times more Sugars than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared and Boiled Frozen sweet yellow Corn kernels, drained have similar amounts of Energy, Omega 6, Carbohydrate, Fiber and Protein per 300 kcal.
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared as well as Boiled Frozen sweet yellow Corn kernels, drained have insufficient amounts of Fat, Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.