Comparing Nutrients in 500 calories Canned Corn, Sweet, White, Whole Kernel, Drained Solids VS White Sweet Corn

Weight per 500 calories

• Canned Corn, Sweet, White, Whole Kernel, Drained Solids: 746g
• White Sweet Corn: 581g

Raw White Sweet Corn has 1.3 times more energy per unit of mass than Canned Corn, Sweet, White, Whole Kernel, Drained Solids, which is average in comparison to other foods. Canned Corn, Sweet, White, Whole Kernel, Drained Solids having low energy density.

Discover which food has more nutrients per 500 calories - Canned Corn, Sweet, White, Whole Kernel, Drained Solids or White Sweet Corn?

Macros Ratio

	Protein	Fat	Carbs
Canned Corn, Sweet, White, Whole Kernel, Drained Solids	12%	14%	74%
White Sweet Corn	13%	11%	76%

Macro Nutrients

	Canned Corn, Sweet, White, Whole Kernel, Drained Solids	White Sweet Corn	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.4% 9.1g	7.07% 6.86g	97g per day for Men 19-50 years
Saturated Fat	5.7% 1.83g	3.3% 1.06g	32g per day for Men 19-50 years
Omega 3	8.4% 0.13g	5.8% 0.093g	1.6g per day for Men 19-50 years
Omega 6	21.2% 3.6g	18.5% 3.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82.3% 107g	85% 111g	130g per day for Men 19-50 years
Sugars	45.7% 33g	26% 18.7g	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	1.85% 1.34g	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	% 2.1g	NA	g per day for Men 19-50 years
Sucrose	% 29g	NA	g per day for Men 19-50 years
Fiber	39.3% 15g	41.3% 15.7g	38g per day for Men 19-50 years
Protein	30.5% 17g	33.4% 18.7g	56g per day for Men 19-50 years

Vitamins

	Canned Corn, Sweet, White, Whole Kernel, Drained Solids	White Sweet Corn	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.3% 0.29mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51% 0.66mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.5mg	61.8% 9.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.56mg	88.4% 4.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.2% 0.28mg	24.6% 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	72.8% 291μg	67% 267μg	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	15% 13.4mg	44% 39.5mg	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	4.48% 0.67mg	2.7% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.45% 1.74μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Corn, Sweet, White, Whole Kernel, Drained Solids	White Sweet Corn	Recommended Dietary Allowance
Calcium	2.24% 22.4mg	1.16% 11.6mg	1000mg per day for Men 19-50 years
Copper	27.4% 0.25mg	35% 0.31mg	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	25% 2mg	37.8% 3.02mg	8mg per day for Men 19-50 years
Magnesium	23% 97mg	51.2% 215mg	420mg per day for Men 19-50 years
Manganese	21.7% 0.5mg	40.7% 0.94mg	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	49% 343mg	74% 517mg	700mg per day for Men 19-50 years
Potassium	29% 985mg	46% 1570mg	3400mg per day for Men 19-50 years
Selenium	9.5% 5.22μg	6.34% 3.5μg	55μg per day for Men 19-50 years
Sodium	102% 1530mg	5.8% 87.2mg	1500mg per day for Men 19-50 years
Zinc	21.7% 2.4mg	23.8% 2.6mg	11mg per day for Men 19-50 years
Water	16.4% 608g	12% 442g	3700g per day for Men 19-50 years

Canned Corn, Sweet, White, Whole Kernel, Drained Solids VS White Sweet Corn Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Corn, Sweet, White, Whole Kernel, Drained Solids or White Sweet Corn?

Lets compare vitamin content per 500 calories of Canned Corn, Sweet, White, Whole Kernel, Drained Solids vs White Sweet Corn:

• 500 calories of Canned Corn, Sweet, White, Whole Kernel, Drained Solids have 1.9 times more Vitamin B2 than White Sweet Corn.
• While 500 kcal of Raw White Sweet Corn contain 4 times more Vitamin B1, 1.3 times more Vitamin B3, 2.8 times more Vitamin B5 and 2.9 times more Vitamin C than Canned Corn, Sweet, White, Whole Kernel, Drained Solids.
• Both Canned Corn, Sweet, White, Whole Kernel, Drained Solids and White Sweet Corn provide similar amounts of Vitamin B6 and Vitamin B9 per 500 calories.
• Both Canned Corn, Sweet, White, Whole Kernel, Drained Solids as well as Raw White Sweet Corn have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Canned Corn, Sweet, White, Whole Kernel, Drained Solids vs White Sweet Corn:

• 500 calories of Canned Corn, Sweet, White, Whole Kernel, Drained Solids have 17.5 times more Sodium and 1.4 times more Water than White Sweet Corn.
• While 500 kcal of Raw White Sweet Corn contain 1.3 times more Copper, 1.5 times more Iron, 2.2 times more Magnesium, 1.9 times more Manganese, 1.5 times more Phosphorus and 1.6 times more Potassium than Canned Corn, Sweet, White, Whole Kernel, Drained Solids.
• Both Canned Corn, Sweet, White, Whole Kernel, Drained Solids and White Sweet Corn contain similar levels of Zinc per 500 calories.
• Both Canned Corn, Sweet, White, Whole Kernel, Drained Solids as well as Raw White Sweet Corn lack sufficient amounts of Calcium and Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Corn, Sweet, White, Whole Kernel, Drained Solids have 1.8 times more Sugars than White Sweet Corn.
• Both Canned Corn, Sweet, White, Whole Kernel, Drained Solids and White Sweet Corn offer comparable quantities of Energy, Omega 6, Carbohydrate, Fiber and Protein per 500 calories.
• Both Canned Corn, Sweet, White, Whole Kernel, Drained Solids as well as Raw White Sweet Corn provide inadequate amounts of Omega 3 in 500 calories.