Comparing Nutrients in 500 calories Canned Corn, Sweet, Yellow, Rinsed With Tap Water VS Boiled Frozen sweet yellow Corn kernels

Weight per 500 calories

• Canned Corn, Sweet, Yellow, Rinsed With Tap Water: 781g
• Boiled Frozen sweet yellow Corn kernels: 617g

Boiled Frozen sweet yellow Corn kernels, drained have 1.3 times more energy per unit of mass than Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids, which is average in comparison to other foods. Canned Corn, Sweet, Yellow, Rinsed With Tap Water having low energy density.

Which food has more nutrients per 500 calories - Canned Corn, Sweet, Yellow, Rinsed With Tap Water or Boiled Frozen sweet yellow Corn kernels?

Macros Ratio

	Protein	Fat	Carbs
Canned Corn, Sweet, Yellow, Rinsed With Tap Water	12%	17%	71%
Boiled Frozen sweet yellow Corn kernels	11%	6%	83%

Macro Nutrients

	Canned Corn, Sweet, Yellow, Rinsed With Tap Water	Boiled Frozen sweet yellow Corn kernels	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11.5% 11g	4.26% 4.14g	97g per day for Men 19-50 years
Saturated Fat	5.35% 1.7g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	9.77% 0.16g	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	30.4% 5.17g	11.2% 1.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78.2% 102g	92% 119g	130g per day for Men 19-50 years
Sugars	44.3% 32g	26% 19g	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	1.83% 1.33g	3.9% 2.84g	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	% 2.03g	% 2.96g	g per day for Men 19-50 years
Sucrose	% 28.2g	% 12g	g per day for Men 19-50 years
Fiber	35% 13.3g	39% 15g	38g per day for Men 19-50 years
Protein	30.4% 17g	28% 15.7g	56g per day for Men 19-50 years

Vitamins

	Canned Corn, Sweet, Yellow, Rinsed With Tap Water	Boiled Frozen sweet yellow Corn kernels	Recommended Dietary Allowance
Vitamin A	NA	6.86% 61.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.77% 0.12mg	15.4% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9% 0.12mg	29.4% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.1mg	50.6% 8.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	18.6% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	47% 0.61mg	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	56.6% 227μg	54% 216μg	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	14.8% 13.3mg	24% 21.6mg	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% 0.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.54% 1.85μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Corn, Sweet, Yellow, Rinsed With Tap Water	Boiled Frozen sweet yellow Corn kernels	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	1.85% 18.5mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	33% 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	21.5% 1.7mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	20.5% 86mg	41% 173mg	420mg per day for Men 19-50 years
Manganese	19% 0.44mg	41.6% 0.96mg	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	45.8% 320mg	69.7% 488mg	700mg per day for Men 19-50 years
Potassium	26.7% 906mg	42.3% 1438mg	3400mg per day for Men 19-50 years
Selenium	NA	7.86% 4.32μg	55μg per day for Men 19-50 years
Sodium	85% 1273mg	0.41% 6.17mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	35.4% 3.9mg	11mg per day for Men 19-50 years
Water	17.5% 647g	13% 475g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Corn, Sweet, Yellow, Rinsed With Tap Water vs Boiled Frozen sweet yellow Corn kernels:

• Boiled Frozen sweet yellow Corn kernels, drained contain 1.6 times more Vitamin B1, 3.3 times more Vitamin B2, 1.3 times more Vitamin B3 and 1.6 times more Vitamin C than Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids.
• Both Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids and Boiled Frozen sweet yellow Corn kernels, drained have similar amounts of Vitamin B9 per 500 kcal.
• Both Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids as well as Boiled Frozen sweet yellow Corn kernels, drained have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Corn, Sweet, Yellow, Rinsed With Tap Water vs Boiled Frozen sweet yellow Corn kernels:

• Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids have 206.3 times more Sodium and 1.4 times more Water than Boiled Frozen sweet yellow Corn kernels, drained.
• While Boiled Frozen sweet yellow Corn kernels, drained contain 1.7 times more Iron, 2 times more Magnesium, 2.2 times more Manganese, 1.5 times more Phosphorus, 1.6 times more Potassium and 1.8 times more Zinc than Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids.
• Both Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids and Boiled Frozen sweet yellow Corn kernels, drained have similar amounts of Copper per 500 kcal.
• Both Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids as well as Boiled Frozen sweet yellow Corn kernels, drained have insufficient amounts of Calcium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids have 2.7 times more Fat, 2.7 times more Saturated Fat, 2.8 times more Omega 3, 2.7 times more Omega 6 and 1.7 times more Sugars than Boiled Frozen sweet yellow Corn kernels, drained.
• Both Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids and Boiled Frozen sweet yellow Corn kernels, drained have similar amounts of Energy, Carbohydrate, Fiber and Protein per 500 kcal.
• Both Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids as well as Boiled Frozen sweet yellow Corn kernels, drained have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.