Comparing Nutrients in 5 ounces Boiled White Sweet Corn VS Boiled White Sweet Corn with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled White Sweet Corn	12%	11%	77%
Boiled White Sweet Corn with Salt	12%	11%	77%

Macro Nutrients

	Boiled White Sweet Corn	Boiled White Sweet Corn with Salt	Recommended Dietary Allowance
Energy	4.74% 137kcal	4.74% 137kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.83g	4.9% 0.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.7% 30.8g	23.7% 30.8g	130g per day for Men 19-50 years
Sugars	15% 11g	15% 11g	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% 1.45g	2% 1.45g	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	% 0.99g	% 0.99g	g per day for Men 19-50 years
Sucrose	% 8.53g	% 8.53g	g per day for Men 19-50 years
Fiber	10% 3.83g	10% 3.83g	38g per day for Men 19-50 years
Protein	8.45% 4.73g	8.45% 4.73g	56g per day for Men 19-50 years

Vitamins

	Boiled White Sweet Corn	Boiled White Sweet Corn with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.78% 0.075mg	5.78% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.8% 2.36mg	14.8% 2.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.2% 1.06mg	21.2% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	14% 0.18mg	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	7.1% 28.3μg	7.1% 28.3μg	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	9.76% 8.8mg	9.76% 8.8mg	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	0.85% 0.13mg	0.85% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.47% 0.57μg	0.47% 0.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Sweet Corn	Boiled White Sweet Corn with Salt	Recommended Dietary Allowance
Calcium	0.28% 2.83mg	0.28% 2.83mg	1000mg per day for Men 19-50 years
Copper	8.98% 0.081mg	8.98% 0.081mg	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	9.75% 0.78mg	9.75% 0.78mg	8mg per day for Men 19-50 years
Magnesium	10.5% 44mg	10.5% 44mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	13% 0.3mg	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	18.6% 130mg	18.6% 130mg	700mg per day for Men 19-50 years
Potassium	10.5% 357mg	10.5% 357mg	3400mg per day for Men 19-50 years
Selenium	2.06% 1.13μg	2.06% 1.13μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	24% 359mg	1500mg per day for Men 19-50 years
Zinc	6.96% 0.77mg	6.96% 0.77mg	11mg per day for Men 19-50 years
Water	2.8% 103g	2.8% 103g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled White Sweet Corn vs Boiled White Sweet Corn with Salt:

Both Boiled and Drained White Sweet Corn and Boiled and Drained White Sweet Corn with Salt have similar amounts of vitamins per 5 oz
• Both Boiled and Drained White Sweet Corn and Boiled and Drained White Sweet Corn with Salt have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C per 5 oz.
• Both Boiled and Drained White Sweet Corn as well as Boiled and Drained White Sweet Corn with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Boiled White Sweet Corn vs Boiled White Sweet Corn with Salt:

• Boiled and Drained White Sweet Corn with Salt contains 84.3 times more Sodium than Boiled and Drained White Sweet Corn.
• Both Boiled and Drained White Sweet Corn and Boiled and Drained White Sweet Corn with Salt have similar amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Zinc and Water per 5 oz.
• Both Boiled and Drained White Sweet Corn as well as Boiled and Drained White Sweet Corn with Salt have insufficient amounts of Calcium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

Both Boiled and Drained White Sweet Corn and Boiled and Drained White Sweet Corn with Salt have similar amounts of macro-nutrients per 5 oz
• Both Boiled and Drained White Sweet Corn and Boiled and Drained White Sweet Corn with Salt have similar amounts of Energy, Fat, Omega 3, Omega 6, Carbohydrate, Sugars, Fructose, Fiber and Protein per 5 oz.
• Both Boiled and Drained White Sweet Corn as well as Boiled and Drained White Sweet Corn with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.