Comparing Nutrients in 500 calories Corn, sweet, yellow, frozen, kernels cut off cob, unprepared VS Boiled Frozen sweet yellow Corn kernels

Weight per 500 calories

• Corn, sweet, yellow, frozen, kernels cut off cob, unprepared: 568g
• Boiled Frozen sweet yellow Corn kernels: 617g

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

Which food has more nutrients per 500 calories - Corn, sweet, yellow, frozen, kernels cut off cob, unprepared or Boiled Frozen sweet yellow Corn kernels?

Macros Ratio

	Protein	Fat	Carbs
Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	12%	7%	81%
Boiled Frozen sweet yellow Corn kernels	11%	6%	83%

Macro Nutrients

	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	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	4.57% 4.43g	4.26% 4.14g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.68g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	3.9% 0.063g	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	12% 2g	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	91% 118g	92% 119g	130g per day for Men 19-50 years
Sugars	19.6% 14.2g	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	2.35% 1.7g	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	% 2.16g	% 2.96g	g per day for Men 19-50 years
Sucrose	% 9.38g	% 12g	g per day for Men 19-50 years
Fiber	31.4% 12g	39% 15g	38g per day for Men 19-50 years
Protein	30.6% 17g	28% 15.7g	56g per day for Men 19-50 years

Vitamins

	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Boiled Frozen sweet yellow Corn kernels	Recommended Dietary Allowance
Vitamin A	6.3% 57μg	6.86% 61.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.3% 0.47mg	15.4% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.7% 0.39mg	29.4% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.8% 9.9mg	50.6% 8.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41% 2.05mg	18.6% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.4% 0.95mg	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	51% 205μg	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	40.4% 36.4mg	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	3.03% 0.45mg	2.9% 0.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.42% 1.7μg	1.54% 1.85μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Boiled Frozen sweet yellow Corn kernels	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	1.85% 18.5mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	33% 0.3mg	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	30% 2.4mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	24.4% 102mg	41% 173mg	420mg per day for Men 19-50 years
Manganese	30.4% 0.7mg	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	57% 398mg	69.7% 488mg	700mg per day for Men 19-50 years
Potassium	35.6% 1210mg	42.3% 1438mg	3400mg per day for Men 19-50 years
Selenium	7.23% 3.98μg	7.86% 4.32μg	55μg per day for Men 19-50 years
Sodium	1.14% 17mg	0.41% 6.17mg	1500mg per day for Men 19-50 years
Zinc	19.6% 2.16mg	35.4% 3.9mg	11mg per day for Men 19-50 years
Water	11.5% 426g	13% 475g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared vs Boiled Frozen sweet yellow Corn kernels:

• Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have 2.5 times more Vitamin B1, 1.2 times more Vitamin B3, 2.2 times more Vitamin B5, 1.6 times more Vitamin B6 and 1.7 times more Vitamin C than Boiled Frozen sweet yellow Corn kernels, drained.
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared and Boiled Frozen sweet yellow Corn kernels, drained have similar amounts of Vitamin A, Vitamin B2 and Vitamin B9 per 500 kcal.
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared as well as Boiled Frozen sweet yellow Corn kernels, drained have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Corn, sweet, yellow, frozen, kernels cut off cob, unprepared vs Boiled Frozen sweet yellow Corn kernels:

• Boiled Frozen sweet yellow Corn kernels, drained contain 1.4 times more Copper, 1.7 times more Magnesium, 1.4 times more Manganese and 1.8 times more Zinc than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared and Boiled Frozen sweet yellow Corn kernels, drained have similar amounts of Iron, Phosphorus, Potassium, Selenium and Water per 500 kcal.
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared 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:

• Boiled Frozen sweet yellow Corn kernels, drained contain 1.3 times more Sugars than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared and Boiled Frozen sweet yellow Corn kernels, drained have similar amounts of Energy, Omega 6, Carbohydrate, Fiber and Protein per 500 kcal.
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared as well as Boiled Frozen sweet yellow Corn kernels, drained have insufficient amounts of Fat, Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.