Comparing Nutrients in 500 calories Canned Corn, Sweet, White, Vacuum Pack, Regular Pack VS Canned Corn, Sweet, White, Vacuum Pack, No Salt Added

Weight per 500 calories

• Canned Corn, Sweet, White, Vacuum Pack, Regular Pack: 633g
• Canned Corn, Sweet, White, Vacuum Pack, No Salt Added: 633g

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, Regular Pack or Canned Corn, Sweet, White, Vacuum Pack, No Salt Added?

Macros Ratio

	Protein	Fat	Carbs
Canned Corn, Sweet, White, Vacuum Pack, Regular Pack	10%	5%	85%
Canned Corn, Sweet, White, Vacuum Pack, No Salt Added	10%	5%	85%

Macro Nutrients

	Canned Corn, Sweet, White, Vacuum Pack, Regular Pack	Canned Corn, Sweet, White, Vacuum Pack, No Salt Added	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.26% 3.16g	3.26% 3.16g	97g per day for Men 19-50 years
Saturated Fat	1.52% 0.49g	1.52% 0.49g	32g per day for Men 19-50 years
Omega 3	2.77% 0.044g	2.77% 0.044g	1.6g per day for Men 19-50 years
Omega 6	8.56% 1.46g	8.56% 1.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	95% 123g	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	33.3% 12.7g	33.3% 12.7g	38g per day for Men 19-50 years
Protein	27.2% 15.3g	27.2% 15.3g	56g per day for Men 19-50 years

Vitamins

	Canned Corn, Sweet, White, Vacuum Pack, Regular Pack	Canned Corn, Sweet, White, Vacuum Pack, No Salt Added	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	21.6% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.5% 0.46mg	35.5% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46% 7.4mg	46% 7.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85.4% 4.27mg	85.4% 4.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.8% 0.35mg	26.8% 0.35mg	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	77.5% 310μg	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	57% 51.3mg	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, Sweet, White, Vacuum Pack, Regular Pack	Canned Corn, Sweet, White, Vacuum Pack, No Salt Added	Recommended Dietary Allowance
Calcium	3.16% 31.6mg	3.16% 31.6mg	1000mg per day for Men 19-50 years
Copper	33.8% 0.3mg	33.8% 0.3mg	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	33.2% 2.66mg	33.2% 2.66mg	8mg per day for Men 19-50 years
Magnesium	34.7% 146mg	34.7% 146mg	420mg per day for Men 19-50 years
Manganese	18.4% 0.42mg	18.4% 0.42mg	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	58% 405mg	700mg per day for Men 19-50 years
Potassium	34.6% 1177mg	34.6% 1177mg	3400mg per day for Men 19-50 years
Selenium	8.06% 4.43μg	8.06% 4.43μg	55μg per day for Men 19-50 years
Sodium	115% 1722mg	1.27% 19mg	1500mg per day for Men 19-50 years
Zinc	26.5% 2.9mg	26.5% 2.9mg	11mg per day for Men 19-50 years
Water	13% 485g	13% 485g	3700g per day for Men 19-50 years

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

Both Canned Corn, Sweet, White, Vacuum Pack, Regular Pack and Canned Corn, Sweet, White, Vacuum Pack, No Salt Added have similar amounts of vitamins per 500 kcal
• Both Canned Corn, Sweet, White, Vacuum Pack, Regular Pack and Canned Corn, Sweet, White, Vacuum Pack, No Salt Added have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C per 500 kcal.
• Both Canned Corn, Sweet, White, Vacuum Pack, Regular Pack as well as Canned Corn, Sweet, White, Vacuum Pack, No Salt Added 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, Regular Pack vs Canned Corn, Sweet, White, Vacuum Pack, No Salt Added:

• Canned Corn, Sweet, White, Vacuum Pack, Regular Pack has 90.7 times more Sodium than Canned Corn, Sweet, White, Vacuum Pack, No Salt Added.
• Both Canned Corn, Sweet, White, Vacuum Pack, Regular Pack and Canned Corn, Sweet, White, Vacuum Pack, No Salt Added have similar amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Zinc and Water per 500 kcal.
• Both Canned Corn, Sweet, White, Vacuum Pack, Regular Pack as well as Canned Corn, Sweet, White, Vacuum Pack, No Salt Added have insufficient amounts of Calcium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

Both Canned Corn, Sweet, White, Vacuum Pack, Regular Pack and Canned Corn, Sweet, White, Vacuum Pack, No Salt Added have similar amounts of macro-nutrients per 500 kcal
• Both Canned Corn, Sweet, White, Vacuum Pack, Regular Pack and Canned Corn, Sweet, White, Vacuum Pack, No Salt Added have similar amounts of Energy, Omega 6, Carbohydrate, Fiber and Protein per 500 kcal.
• Both Canned Corn, Sweet, White, Vacuum Pack, Regular Pack as well as Canned Corn, Sweet, White, Vacuum Pack, No Salt Added have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.