Comparing Nutrients in 300 calories Dried Beechnuts VS Boiled Frozen sweet yellow Corn kernels

Weight per 300 calories

• Dried Beechnuts: 52g
• Boiled Frozen sweet yellow Corn kernels: 370g

Dried Beechnuts have 7.1 times more energy per 100g than Boiled Frozen sweet yellow Corn kernels. It has very high energy density when compared to other foods. Boiled Frozen sweet yellow Corn kernels, drained having average energy density.

Discover which food has more nutrients per 300 calories - Dried Beechnuts or Boiled Frozen sweet yellow Corn kernels?

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Boiled Frozen sweet yellow Corn kernels	11%	6%	83%

Macro Nutrients

	Dried Beechnuts	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	27% 26g	2.56% 2.5g	97g per day for Men 19-50 years
Saturated Fat	9.3% 2.98g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	55.3% 0.89g	2.1% 0.033g	1.6g per day for Men 19-50 years
Omega 6	56.3% 9.58g	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	13.4% 17.4g	55% 71.5g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 1.78g	g per day for Men 19-50 years
Sucrose	NA	% 7.26g	g per day for Men 19-50 years
Fiber	NA	23.4% 8.9g	38g per day for Men 19-50 years
Protein	5.77% 3.23g	17% 9.44g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Boiled Frozen sweet yellow Corn kernels	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.1% 37μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	9.26% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.19mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.85% 0.46mg	30.3% 4.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.64% 0.48mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.4% 0.36mg	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	14.7% 59μg	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	8.97% 8.07mg	14.4% 13mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.73% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.93% 1.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Boiled Frozen sweet yellow Corn kernels	Recommended Dietary Allowance
Calcium	0.052% 0.52mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	38.8% 0.35mg	19.8% 0.18mg	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	16% 1.3mg	21.8% 1.74mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	24.7% 104mg	420mg per day for Men 19-50 years
Manganese	30.4% 0.7mg	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	0% 0mg	41.8% 293mg	700mg per day for Men 19-50 years
Potassium	15.6% 530mg	25.4% 863mg	3400mg per day for Men 19-50 years
Selenium	NA	4.7% 2.6μg	55μg per day for Men 19-50 years
Sodium	1.3% 19.8mg	0.25% 3.7mg	1500mg per day for Men 19-50 years
Zinc	1.7% 0.19mg	21.2% 2.33mg	11mg per day for Men 19-50 years
Water	0.093% 3.44g	7.7% 285g	3700g per day for Men 19-50 years

Dried Beechnuts VS Boiled Frozen Sweet Yellow Corn Kernels Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Dried Beechnuts or Boiled Frozen sweet yellow Corn kernels?

Lets compare vitamin content per 300 calories of Dried Beechnuts vs Boiled Frozen sweet yellow Corn kernels:

• 300 calories of Dried Beechnuts have 1.4 times more Vitamin B1 than Boiled Frozen sweet yellow Corn kernels.
• While 300 kcal of Boiled Frozen sweet yellow Corn kernels, drained contain 10.6 times more Vitamin B3, 2.2 times more Vitamin B9 and 1.6 times more Vitamin C than Dried Beechnuts.
• Both Dried Beechnuts and Boiled Frozen sweet yellow Corn kernels provide similar amounts of Vitamin B2, Vitamin B5 and Vitamin B6 per 300 calories.
• 300 calories of Dried Beechnuts have insufficient amounts of Vitamin B3
• Both Dried Beechnuts as well as Boiled Frozen sweet yellow Corn kernels, drained have insufficient amounts of Vitamin A and Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Dried Beechnuts vs Boiled Frozen sweet yellow Corn kernels:

• 300 calories of Dried Beechnuts have 2 times more Copper and 1.2 times more Manganese than Boiled Frozen sweet yellow Corn kernels.
• While 300 kcal of Boiled Frozen sweet yellow Corn kernels, drained contain 1.4 times more Iron, more Magnesium, more Phosphorus, 1.6 times more Potassium, 12.4 times more Zinc and 83 times more Water than Dried Beechnuts.
• 300 calories of Dried Beechnuts lack sufficient amounts of Magnesium, Phosphorus and Zinc
• Both Dried Beechnuts as well as Boiled Frozen sweet yellow Corn kernels, drained lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Dried Beechnuts have 10.5 times more Fat, 7.8 times more Saturated Fat, 26.6 times more Omega 3 and 8.4 times more Omega 6 than Boiled Frozen sweet yellow Corn kernels.
• While 300 kcal of Boiled Frozen sweet yellow Corn kernels, drained contain 4.1 times more Carbohydrate and 2.9 times more Protein than Dried Beechnuts.
• Both Dried Beechnuts and Boiled Frozen sweet yellow Corn kernels offer comparable quantities of Energy per 300 calories.
• 300 calories of Dried Beechnuts provide inadequate amounts of Protein
• 300 calories of Boiled Frozen sweet yellow Corn kernels provide inadequate amounts of Omega 3