Comparing Nutrients in 500 calories Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt VS Boiled Garden Cress with Salt

Weight per 500 calories

• Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt: 532g
• Boiled Garden Cress with Salt: 2174g

Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt have 4.1 times more energy per 100g than Boiled Garden Cress with Salt. It has average energy density when compared to other foods. Boiled and Drained Garden Cress with Salt having very low energy density.

Discover which food has more nutrients per 500 calories - Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt or Boiled Garden Cress with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt	11%	6%	83%
Boiled Garden Cress with Salt	27%	19%	54%

Macro Nutrients

	Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt	Boiled Garden Cress with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.06% 3.94g	13.4% 13g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	1.36% 0.43g	32g per day for Men 19-50 years
Omega 3	3.32% 0.053g	88.3% 1.4g	1.6g per day for Men 19-50 years
Omega 6	10.6% 1.8g	16.6% 2.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	63.5% 82.6g	130g per day for Men 19-50 years
Sugars	26.3% 19g	93% 67.6g	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	3.9% 2.8g	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	% 2.98g	NA	g per day for Men 19-50 years
Sucrose	% 12g	NA	g per day for Men 19-50 years
Fiber	39% 15g	40% 15.2g	38g per day for Men 19-50 years
Protein	29.5% 16.5g	73.8% 41.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt	Boiled Garden Cress with Salt	Recommended Dietary Allowance
Vitamin A	7.1% 64μg	560% 5043μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77% 0.93mg	109% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.2% 0.37mg	268% 3.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.4% 8.07mg	109% 17.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.6% 1.33mg	71% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	263% 3.4mg	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	41.2% 165μg	201% 804μg	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	28.4% 25.5mg	556% 500mg	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	2.84% 0.43mg	72.5% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.77% 2.13μg	6946% 8335μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt	Boiled Garden Cress with Salt	Recommended Dietary Allowance
Calcium	1.6% 16mg	133% 1326mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	275% 2.48mg	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	40.6% 3.24mg	217% 17.4mg	8mg per day for Men 19-50 years
Magnesium	36.7% 154mg	135% 565mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	352% 8.1mg	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% 399mg	149% 1043mg	700mg per day for Men 19-50 years
Potassium	39.3% 1335mg	226% 7674mg	3400mg per day for Men 19-50 years
Selenium	6.77% 3.72μg	35.6% 19.6μg	55μg per day for Men 19-50 years
Sodium	85% 1277mg	354% 5304mg	1500mg per day for Men 19-50 years
Zinc	30.5% 3.35mg	29.6% 3.26mg	11mg per day for Men 19-50 years
Water	10.5% 389g	54.3% 2011g	3700g per day for Men 19-50 years

Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob With Salt VS Boiled Garden Cress With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt or Boiled Garden Cress with Salt?

Lets compare vitamin content per 500 calories of Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt vs Boiled Garden Cress with Salt:

• 500 kcal of Boiled and Drained Garden Cress with Salt contain 79 times more Vitamin A, 1.4 times more Vitamin B1, 9.5 times more Vitamin B2, 2.2 times more Vitamin B3, 2.7 times more Vitamin B5, 2.9 times more Vitamin B6, 4.9 times more Vitamin B9, 19.6 times more Vitamin C, 25.5 times more Vitamin E and 3917.3 times more Vitamin K than Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt.
• 500 calories of Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt as well as Boiled and Drained Garden Cress with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt vs Boiled Garden Cress with Salt:

• 500 kcal of Boiled and Drained Garden Cress with Salt contain 83.1 times more Calcium, 10.1 times more Copper, 5.4 times more Iron, 3.7 times more Magnesium, 10.7 times more Manganese, 2.6 times more Phosphorus, 5.7 times more Potassium, 5.3 times more Selenium, 4.2 times more Sodium and 5.2 times more Water than Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt.
• Both Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt and Boiled Garden Cress with Salt contain similar levels of Zinc per 500 calories.
• 500 calories of Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt have 1.4 times more Carbohydrate than Boiled Garden Cress with Salt.
• While 500 kcal of Boiled and Drained Garden Cress with Salt contain 3.3 times more Fat, 26.6 times more Omega 3, 1.6 times more Omega 6, 3.5 times more Sugars and 2.5 times more Protein than Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt.
• Both Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt and Boiled Garden Cress with Salt offer comparable quantities of Energy and Fiber per 500 calories.
• 500 calories of Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt provide inadequate amounts of Omega 3