Comparing Nutrients in 300 calories Canned Corn With Red And Green Peppers with Liquids VS Cornsalad

Weight per 300 calories

• Canned Corn With Red And Green Peppers with Liquids: 400g
• Cornsalad: 1429g

Canned Corn With Red And Green Peppers with Liquids have 3.6 times more energy per 100g than Cornsalad. It has average energy density when compared to other foods. Raw Cornsalad having very low energy density.

Which food has more nutrients per 300 calories - Canned Corn With Red And Green Peppers with Liquids or Cornsalad?

Macros Ratio

	Protein	Fat	Carbs
Canned Corn With Red And Green Peppers with Liquids	11%	6%	83%
Cornsalad	31%	14%	55%

Macro Nutrients

	Canned Corn With Red And Green Peppers with Liquids	Cornsalad	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.27% 2.2g	5.9% 5.7g	97g per day for Men 19-50 years
Saturated Fat	1.06% 0.34g	NA	32g per day for Men 19-50 years
Omega 3	2% 0.032g	NA	1.6g per day for Men 19-50 years
Omega 6	5.95% 1g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 72.7g	39.6% 51.4g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	NA	38g per day for Men 19-50 years
Protein	16.6% 9.3g	51% 28.6g	56g per day for Men 19-50 years

Vitamins

	Canned Corn With Red And Green Peppers with Liquids	Cornsalad	Recommended Dietary Allowance
Vitamin A	5.33% 48μg	563% 5071μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.33% 0.088mg	84.5% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.6% 0.32mg	96% 1.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.8% 3.8mg	37% 5.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.8% 1.8mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	300% 3.9mg	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	34% 136μg	50% 200μg	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	39% 35.2mg	606% 546mg	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	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Corn With Red And Green Peppers with Liquids	Cornsalad	Recommended Dietary Allowance
Calcium	2% 20mg	54.3% 543mg	1000mg per day for Men 19-50 years
Copper	26.7% 0.24mg	213% 1.9mg	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	39.5% 3.16mg	389% 31mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	44.2% 186mg	420mg per day for Men 19-50 years
Manganese	7.48% 0.17mg	223% 5.13mg	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	35.4% 248mg	108% 757mg	700mg per day for Men 19-50 years
Potassium	18% 612mg	193% 6557mg	3400mg per day for Men 19-50 years
Selenium	4.36% 2.4μg	23.4% 13μg	55μg per day for Men 19-50 years
Sodium	93% 1388mg	3.8% 57mg	1500mg per day for Men 19-50 years
Zinc	13.5% 1.48mg	76.6% 8.43mg	11mg per day for Men 19-50 years
Water	8.38% 310g	36% 1326g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Corn With Red And Green Peppers with Liquids vs Cornsalad:

• Canned Corn With Red And Green Peppers Solids and Liquids have 3 times more Vitamin B5 than Raw Cornsalad.
• While Raw Cornsalad contains 105.7 times more Vitamin A, 11.5 times more Vitamin B1, 3.9 times more Vitamin B2, 1.6 times more Vitamin B3, 10.1 times more Vitamin B6, 1.5 times more Vitamin B9 and 15.5 times more Vitamin C than Canned Corn With Red And Green Peppers Solids and Liquids.
• Both Canned Corn With Red And Green Peppers Solids and Liquids as well as Raw Cornsalad have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Corn With Red And Green Peppers with Liquids vs Cornsalad:

• Canned Corn With Red And Green Peppers Solids and Liquids have 24.3 times more Sodium than Raw Cornsalad.
• While Raw Cornsalad contains 27.1 times more Calcium, 8 times more Copper, 9.9 times more Iron, 1.9 times more Magnesium, 29.8 times more Manganese, 3.1 times more Phosphorus, 10.7 times more Potassium, 5.4 times more Selenium, 5.7 times more Zinc and 4.3 times more Water than Canned Corn With Red And Green Peppers Solids and Liquids.

Comparison of macro-nutrients per 300 calories:

• Canned Corn With Red And Green Peppers Solids and Liquids have 1.4 times more Carbohydrate than Raw Cornsalad.
• While Raw Cornsalad contains 2.6 times more Fat and 3.1 times more Protein than Canned Corn With Red And Green Peppers Solids and Liquids.
• Both Canned Corn With Red And Green Peppers Solids and Liquids and Raw Cornsalad have similar amounts of Energy per 300 kcal.
• Both Canned Corn With Red And Green Peppers Solids and Liquids as well as Raw Cornsalad have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.