Comparing Nutrients in 300 calories Cornsalad VS Microwaved Yellow Corn, Whole Kernel, Frozen

Weight per 300 calories

• Cornsalad: 1429g
• Microwaved Yellow Corn, Whole Kernel, Frozen: 266g

Microwaved Yellow Corn, Whole Kernel, Frozen has 5.4 times more energy per unit of mass than Raw Cornsalad, which is average in comparison to other foods. Cornsalad having very low energy density.

Discover which food has more nutrients per 300 calories - Cornsalad or Microwaved Yellow Corn, Whole Kernel, Frozen?

Macros Ratio

	Protein	Fat	Carbs
Cornsalad	31%	14%	55%
Microwaved Yellow Corn, Whole Kernel, Frozen	11%	10%	79%

Macro Nutrients

	Cornsalad	Microwaved Yellow Corn, Whole Kernel, Frozen	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.9% 5.7g	3.9% 3.77g	97g per day for Men 19-50 years
Saturated Fat	NA	1.24% 0.4g	32g per day for Men 19-50 years
Omega 3	NA	2.32% 0.037g	1.6g per day for Men 19-50 years
Omega 6	NA	7% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39.6% 51.4g	53% 68.7g	130g per day for Men 19-50 years
Sugars	NA	12.3% 8.92g	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	0.95% 0.69g	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	% 1.14g	g per day for Men 19-50 years
Sucrose	NA	% 7.1g	g per day for Men 19-50 years
Fiber	NA	18% 6.9g	38g per day for Men 19-50 years
Protein	51% 28.6g	17% 9.6g	56g per day for Men 19-50 years

Vitamins

	Cornsalad	Microwaved Yellow Corn, Whole Kernel, Frozen	Recommended Dietary Allowance
Vitamin A	563% 5071μg	3.54% 32μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	84.5% 1mg	18.4% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	96% 1.24mg	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.93mg	34.3% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	300% 3.9mg	24.5% 0.32mg	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	50% 200μg	25.2% 101μg	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	606% 546mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.77% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.88% 1.06μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cornsalad	Microwaved Yellow Corn, Whole Kernel, Frozen	Recommended Dietary Allowance
Calcium	54.3% 543mg	1.33% 13.3mg	1000mg per day for Men 19-50 years
Copper	213% 1.9mg	16% 0.14mg	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	389% 31mg	13% 1.04mg	8mg per day for Men 19-50 years
Magnesium	44.2% 186mg	16% 66.4mg	420mg per day for Men 19-50 years
Manganese	223% 5.13mg	15% 0.34mg	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	108% 757mg	36% 252mg	700mg per day for Men 19-50 years
Potassium	193% 6557mg	21.6% 733mg	3400mg per day for Men 19-50 years
Selenium	23.4% 13μg	NA	55μg per day for Men 19-50 years
Sodium	3.8% 57mg	0.71% 10.6mg	1500mg per day for Men 19-50 years
Zinc	76.6% 8.43mg	12.8% 1.4mg	11mg per day for Men 19-50 years
Water	36% 1326g	4.9% 182g	3700g per day for Men 19-50 years

Cornsalad VS Microwaved Yellow Corn, Whole Kernel, Frozen Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cornsalad or Microwaved Yellow Corn, Whole Kernel, Frozen?

Lets compare vitamin content per 300 calories of Cornsalad vs Microwaved Yellow Corn, Whole Kernel, Frozen:

• 300 calories of Cornsalad have 159.2 times more Vitamin A, 4.6 times more Vitamin B1, 9.4 times more Vitamin B2, 12.2 times more Vitamin B6 and 2 times more Vitamin B9 than Microwaved Yellow Corn, Whole Kernel, Frozen.
• While 300 kcal of Microwaved Yellow Corn, Whole Kernel, Frozen contain 2.8 times more Vitamin B5 than Raw Cornsalad.
• Both Cornsalad and Microwaved Yellow Corn, Whole Kernel, Frozen provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of Microwaved Yellow Corn, Whole Kernel, Frozen have insufficient amounts of Vitamin A
• Both Raw Cornsalad as well as Microwaved Yellow Corn, Whole Kernel, Frozen have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Cornsalad vs Microwaved Yellow Corn, Whole Kernel, Frozen:

• 300 calories of Cornsalad have 40.9 times more Calcium, 13.4 times more Copper, 30.1 times more Iron, 2.8 times more Magnesium, 15 times more Manganese, 3 times more Phosphorus, 8.9 times more Potassium, 6 times more Zinc and 7.3 times more Water than Microwaved Yellow Corn, Whole Kernel, Frozen.
• 300 calories of Microwaved Yellow Corn, Whole Kernel, Frozen lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cornsalad have 3 times more Protein than Microwaved Yellow Corn, Whole Kernel, Frozen.
• While 300 kcal of Microwaved Yellow Corn, Whole Kernel, Frozen contain 1.3 times more Carbohydrate than Raw Cornsalad.
• Both Cornsalad and Microwaved Yellow Corn, Whole Kernel, Frozen offer comparable quantities of Energy per 300 calories.