Comparing Nutrients in 500 calories Yellow Sweet Corn VS Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids

Weight per 500 calories

• Yellow Sweet Corn: 581g
• Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids: 820g

Yellow Sweet Corn has 1.4 times more energy per 100g than Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids. It has average energy density when compared to other foods. Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids having low energy density.

Which food has more nutrients per 500 calories - Yellow Sweet Corn or Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids?

Macros Ratio

	Protein	Fat	Carbs
Yellow Sweet Corn	13%	12%	75%
Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids	11%	10%	79%

Macro Nutrients

	Yellow Sweet Corn	Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.1% 7.85g	6.5% 6.3g	97g per day for Men 19-50 years
Saturated Fat	5.9% 1.9g	1.97% 0.63g	32g per day for Men 19-50 years
Omega 3	5.1% 0.081g	3.6% 0.057g	1.6g per day for Men 19-50 years
Omega 6	16% 2.74g	11% 1.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.6% 109g	87.4% 114g	130g per day for Men 19-50 years
Sugars	50.2% 36.4g	47% 34g	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	15.6% 11.3g	1.92% 1.4g	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	% 20g	% 2.13g	g per day for Men 19-50 years
Sucrose	% 5.17g	% 30g	g per day for Men 19-50 years
Fiber	30.6% 11.6g	36.7% 14g	38g per day for Men 19-50 years
Protein	34% 19g	28.5% 16g	56g per day for Men 19-50 years

Vitamins

	Yellow Sweet Corn	Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids	Recommended Dietary Allowance
Vitamin A	5.8% 52.3μg	1.82% 16.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	10.2% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.6% 0.32mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.3% 10.3mg	45.3% 7.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83.4% 4.17mg	85.6% 4.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.6% 0.54mg	23.3% 0.3mg	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	61% 244μg	78% 311μg	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	44% 39.5mg	23.7% 21.3mg	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	2.7% 0.41mg	1.64% 0.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.45% 1.74μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yellow Sweet Corn	Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids	Recommended Dietary Allowance
Calcium	1.16% 11.6mg	3.28% 32.8mg	1000mg per day for Men 19-50 years
Copper	35% 0.31mg	25.5% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.7% 148μg	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	37.8% 3.02mg	37% 2.95mg	8mg per day for Men 19-50 years
Magnesium	51.2% 215mg	29.3% 123mg	420mg per day for Men 19-50 years
Manganese	41.2% 0.95mg	29.2% 0.67mg	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	74% 517mg	54% 377mg	700mg per day for Men 19-50 years
Potassium	46% 1570mg	32.8% 1115mg	3400mg per day for Men 19-50 years
Selenium	6.34% 3.5μg	7.45% 4.1μg	55μg per day for Men 19-50 years
Sodium	5.8% 87.2mg	107% 1598mg	1500mg per day for Men 19-50 years
Zinc	24.3% 2.67mg	29% 3.2mg	11mg per day for Men 19-50 years
Water	12% 442g	18.3% 677g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Yellow Sweet Corn vs Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids:

• Raw Yellow Sweet Corn has 3.2 times more Vitamin A, 7.3 times more Vitamin B1, 2.6 times more Vitamin B2, 1.4 times more Vitamin B3, 1.8 times more Vitamin B6 and 1.9 times more Vitamin C than Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids.
• While Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids contain 1.3 times more Vitamin B9 than Raw Yellow Sweet Corn.
• Both Raw Yellow Sweet Corn and Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids have similar amounts of Vitamin B5 per 500 kcal.
• Both Raw Yellow Sweet Corn as well as Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Yellow Sweet Corn vs Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids:

• Raw Yellow Sweet Corn has 1.4 times more Copper, 1.7 times more Magnesium, 1.4 times more Manganese, 1.4 times more Phosphorus and 1.4 times more Potassium than Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids.
• While Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids contain 18.3 times more Sodium and 1.5 times more Water than Raw Yellow Sweet Corn.
• Both Raw Yellow Sweet Corn and Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids have similar amounts of Iron, Selenium and Zinc per 500 kcal.
• Both Raw Yellow Sweet Corn as well as Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids have insufficient amounts of Calcium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Yellow Sweet Corn has 1.2 times more Fat, 3 times more Saturated Fat, 1.4 times more Omega 3, 1.5 times more Omega 6 and 8.1 times more Fructose than Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids.
• Both Raw Yellow Sweet Corn and Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids have similar amounts of Energy, Carbohydrate, Sugars, Fiber and Protein per 500 kcal.
• Both Raw Yellow Sweet Corn as well as Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.