Comparing Nutrients in 500 calories Canned Corn, Sweet, White, Vacuum Pack, No Salt Added VS Frozen sweet white Corn kernels

Weight per 500 calories

• Canned Corn, Sweet, White, Vacuum Pack, No Salt Added: 633g
• Frozen sweet white Corn kernels: 568g

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

Which food has more nutrients per 500 calories - Canned Corn, Sweet, White, Vacuum Pack, No Salt Added or Frozen sweet white Corn kernels?

Macros Ratio

	Protein	Fat	Carbs
Canned Corn, Sweet, White, Vacuum Pack, No Salt Added	10%	5%	85%
Frozen sweet white Corn kernels	12%	7%	81%

Macro Nutrients

	Canned Corn, Sweet, White, Vacuum Pack, No Salt Added	Frozen sweet white Corn kernels	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.26% 3.16g	4.5% 4.38g	97g per day for Men 19-50 years
Saturated Fat	1.52% 0.49g	3.27% 1.05g	32g per day for Men 19-50 years
Omega 3	2.77% 0.044g	4.97% 0.08g	1.6g per day for Men 19-50 years
Omega 6	8.56% 1.46g	11% 1.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	91% 118g	130g per day for Men 19-50 years
Sugars	NA	71.2% 51.6g	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	1.57% 1.14g	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	% 2g	g per day for Men 19-50 years
Sucrose	NA	% 48.3g	g per day for Men 19-50 years
Fiber	33.3% 12.7g	43.4% 16.5g	38g per day for Men 19-50 years
Protein	27.2% 15.3g	30.6% 17g	56g per day for Men 19-50 years

Vitamins

	Canned Corn, Sweet, White, Vacuum Pack, No Salt Added	Frozen sweet white Corn kernels	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.6% 0.26mg	39.3% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.5% 0.46mg	30.6% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46% 7.4mg	61.3% 9.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85.4% 4.27mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.8% 0.35mg	77.8% 1mg	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	77.5% 310μg	51% 205μg	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	57% 51.3mg	39.8% 35.8mg	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	1.42% 1.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Corn, Sweet, White, Vacuum Pack, No Salt Added	Frozen sweet white Corn kernels	Recommended Dietary Allowance
Calcium	3.16% 31.6mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	33.8% 0.3mg	22.7% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.07% 83μg	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	33.2% 2.66mg	29% 2.33mg	8mg per day for Men 19-50 years
Magnesium	34.7% 146mg	24.4% 102mg	420mg per day for Men 19-50 years
Manganese	18.4% 0.42mg	31% 0.72mg	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	58% 405mg	57% 398mg	700mg per day for Men 19-50 years
Potassium	34.6% 1177mg	35.6% 1210mg	3400mg per day for Men 19-50 years
Selenium	8.06% 4.43μg	7.23% 3.98μg	55μg per day for Men 19-50 years
Sodium	1.27% 19mg	1.14% 17mg	1500mg per day for Men 19-50 years
Zinc	26.5% 2.9mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	13% 485g	11.5% 426g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Corn, Sweet, White, Vacuum Pack, No Salt Added vs Frozen sweet white Corn kernels:

• Canned Corn, Sweet, White, Vacuum Pack, No Salt Added has 2.7 times more Vitamin B5, 1.5 times more Vitamin B9 and 1.4 times more Vitamin C than Frozen sweet white Corn kernels.
• While Frozen sweet white Corn kernels contain 1.8 times more Vitamin B1, 1.3 times more Vitamin B3 and 2.9 times more Vitamin B6 than Canned Corn, Sweet, White, Vacuum Pack, No Salt Added.
• Both Canned Corn, Sweet, White, Vacuum Pack, No Salt Added and Frozen sweet white Corn kernels have similar amounts of Vitamin B2 per 500 kcal.
• Both Canned Corn, Sweet, White, Vacuum Pack, No Salt Added as well as Frozen sweet white Corn kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Corn, Sweet, White, Vacuum Pack, No Salt Added vs Frozen sweet white Corn kernels:

• Canned Corn, Sweet, White, Vacuum Pack, No Salt Added has 1.5 times more Copper, 1.4 times more Magnesium and 1.4 times more Zinc than Frozen sweet white Corn kernels.
• While Frozen sweet white Corn kernels contain 1.7 times more Manganese than Canned Corn, Sweet, White, Vacuum Pack, No Salt Added.
• Both Canned Corn, Sweet, White, Vacuum Pack, No Salt Added and Frozen sweet white Corn kernels have similar amounts of Iron, Phosphorus, Potassium, Selenium and Water per 500 kcal.
• Both Canned Corn, Sweet, White, Vacuum Pack, No Salt Added as well as Frozen sweet white Corn kernels have insufficient amounts of Calcium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Frozen sweet white Corn kernels contain 1.3 times more Omega 6 and 1.3 times more Fiber than Canned Corn, Sweet, White, Vacuum Pack, No Salt Added.
• Both Canned Corn, Sweet, White, Vacuum Pack, No Salt Added and Frozen sweet white Corn kernels have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Canned Corn, Sweet, White, Vacuum Pack, No Salt Added as well as Frozen sweet white Corn kernels have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.