Comparing Nutrients in 500 calories Boiled Yambean with Salt VS Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids

Weight per 500 calories

• Boiled Yambean with Salt: 1389g
• Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids: 781g

Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids have 1.8 times more energy per unit of mass than Boiled and Drained Yambean with Salt, which is low in comparison to other foods. Boiled Yambean with Salt having low energy density.

Discover which food has more nutrients per 500 calories - Boiled Yambean with Salt or Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids?

Macros Ratio

	Protein	Fat	Carbs
Boiled Yambean with Salt	8%	2%	90%
Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids	11%	6%	83%

Macro Nutrients

	Boiled Yambean with Salt	Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.25g	4.03% 3.9g	97g per day for Men 19-50 years
Saturated Fat	NA	1.88% 0.6g	32g per day for Men 19-50 years
Omega 3	NA	3.4% 0.055g	1.6g per day for Men 19-50 years
Omega 6	NA	10.4% 1.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88% 114g	93% 120g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	35% 13.3g	38g per day for Men 19-50 years
Protein	18% 10g	27.2% 15.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Yambean with Salt	Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.7% 0.24mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	36.7% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.5% 2.64mg	46% 7.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.6% 1.7mg	81.6% 4.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.7% 0.56mg	22.2% 0.29mg	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	27.8% 111μg	74.2% 297μg	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	218% 196mg	47.7% 43mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Yambean with Salt	Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids	Recommended Dietary Allowance
Calcium	15.3% 153mg	3.13% 31.3mg	1000mg per day for Men 19-50 years
Copper	71% 0.64mg	48.6% 0.44mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.5% 141μg	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	99% 7.9mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	36.4% 153mg	29.8% 125mg	420mg per day for Men 19-50 years
Manganese	34.4% 0.79mg	11.2% 0.26mg	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	31.7% 222mg	57% 398mg	700mg per day for Men 19-50 years
Potassium	55% 1875mg	37.7% 1281mg	3400mg per day for Men 19-50 years
Selenium	17.7% 9.72μg	8.52% 4.7μg	55μg per day for Men 19-50 years
Sodium	224% 3361mg	111% 1664mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	34% 1251g	17% 635g	3700g per day for Men 19-50 years

Boiled Yambean With Salt VS Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Yambean with Salt or Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids?

Lets compare vitamin content per 500 calories of Boiled Yambean with Salt vs Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids:

• 500 calories of Boiled Yambean with Salt have 1.9 times more Vitamin B6 and 4.6 times more Vitamin C than Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids.
• While 500 kcal of Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids contain 2.8 times more Vitamin B3, 2.4 times more Vitamin B5 and 2.7 times more Vitamin B9 than Boiled and Drained Yambean with Salt.
• Both Boiled Yambean with Salt and Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids provide similar amounts of Vitamin B1 and Vitamin B2 per 500 calories.
• Both Boiled and Drained Yambean with Salt as well as Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Yambean with Salt vs Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids:

• 500 calories of Boiled Yambean with Salt have 4.9 times more Calcium, 1.5 times more Copper, 2.5 times more Iron, 1.2 times more Magnesium, 3.1 times more Manganese, 1.5 times more Potassium, 2.1 times more Selenium, 2 times more Sodium and 2 times more Water than Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids.
• While 500 kcal of Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids contain 1.8 times more Phosphorus and 1.4 times more Zinc than Boiled and Drained Yambean with Salt.
• 500 calories of Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids contain 1.5 times more Protein than Boiled and Drained Yambean with Salt.
• Both Boiled Yambean with Salt and Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids offer comparable quantities of Energy and Carbohydrate per 500 calories.