Comparing Nutrients in 500 calories Frozen sweet white Corn kernels VS Boiled frozen sweet white Corn kernels

Weight per 500 calories

• Frozen sweet white Corn kernels: 568g
• Boiled frozen sweet white Corn kernels: 625g

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

Which food has more nutrients per 500 calories - Frozen sweet white Corn kernels or Boiled frozen sweet white Corn kernels?

Macros Ratio

	Protein	Fat	Carbs
Frozen sweet white Corn kernels	12%	7%	81%
Boiled frozen sweet white Corn kernels	12%	4%	84%

Macro Nutrients

	Frozen sweet white Corn kernels	Boiled frozen sweet white Corn kernels	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.5% 4.38g	2.77% 2.7g	97g per day for Men 19-50 years
Saturated Fat	3.27% 1.05g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	4.97% 0.08g	2.34% 0.038g	1.6g per day for Men 19-50 years
Omega 6	11% 1.87g	7.24% 1.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 118g	94% 122g	130g per day for Men 19-50 years
Sugars	71.2% 51.6g	27% 19.5g	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	1.57% 1.14g	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	% 2g	NA	g per day for Men 19-50 years
Sucrose	% 48.3g	NA	g per day for Men 19-50 years
Fiber	43.4% 16.5g	39.5% 15g	38g per day for Men 19-50 years
Protein	30.6% 17g	30.7% 17g	56g per day for Men 19-50 years

Vitamins

	Frozen sweet white Corn kernels	Boiled 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	39.3% 0.47mg	43.2% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.6% 0.4mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.3% 9.8mg	50.7% 8.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	22.5% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77.8% 1mg	62% 0.81mg	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	51% 205μg	48.4% 194μg	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	39.8% 35.8mg	21.5% 19.4mg	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	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.42% 1.7μg	1.56% 1.88μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen sweet white Corn kernels	Boiled frozen sweet white Corn kernels	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	2.5% 25mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	25.7% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	2.07% 83μg	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	29% 2.33mg	27.3% 2.2mg	8mg per day for Men 19-50 years
Magnesium	24.4% 102mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	31% 0.72mg	34.5% 0.79mg	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	57% 398mg	51% 356mg	700mg per day for Men 19-50 years
Potassium	35.6% 1210mg	27% 919mg	3400mg per day for Men 19-50 years
Selenium	7.23% 3.98μg	7.95% 4.38μg	55μg per day for Men 19-50 years
Sodium	1.14% 17mg	2.1% 31.3mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	11.5% 426g	13% 480g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Frozen sweet white Corn kernels vs Boiled frozen sweet white Corn kernels:

• Frozen sweet white Corn kernels have 1.2 times more Vitamin B3, 1.4 times more Vitamin B5, 1.3 times more Vitamin B6 and 1.8 times more Vitamin C than Boiled frozen sweet white Corn kernels, drained.
• Both Frozen sweet white Corn kernels and Boiled frozen sweet white Corn kernels, drained have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B9 per 500 kcal.
• Both Frozen sweet white Corn kernels as well as Boiled frozen sweet white Corn kernels, drained have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Frozen sweet white Corn kernels vs Boiled frozen sweet white Corn kernels:

• Frozen sweet white Corn kernels have 1.3 times more Potassium than Boiled frozen sweet white Corn kernels, drained.
• Both Frozen sweet white Corn kernels and Boiled frozen sweet white Corn kernels, drained have similar amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Selenium, Zinc and Water per 500 kcal.
• Both Frozen sweet white Corn kernels as well as Boiled frozen sweet white Corn kernels, drained have insufficient amounts of Calcium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Frozen sweet white Corn kernels have 1.5 times more Omega 6 and 2.6 times more Sugars than Boiled frozen sweet white Corn kernels, drained.
• Both Frozen sweet white Corn kernels and Boiled frozen sweet white Corn kernels, drained have similar amounts of Energy, Carbohydrate, Fiber and Protein per 500 kcal.
• Both Frozen sweet white Corn kernels as well as Boiled frozen sweet white Corn kernels, drained have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.