Comparing Nutrients in 5 ounces Boiled frozen white Corn kernels, drained with Salt VS Canned Red Sweet Peppers with Liquids

Macros Ratio

	Protein	Fat	Carbs
Boiled frozen white Corn kernels, drained with Salt	12%	4%	84%
Canned Red Sweet Peppers with Liquids	15%	13%	72%

Macro Nutrients

	Boiled frozen white Corn kernels, drained with Salt	Canned Red Sweet Peppers with Liquids	Recommended Dietary Allowance
Energy	3.9% 113kcal	0.88% 25.5kcal	2900kcal per day for Men 19-50 years
Fat	0.63% 0.61g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.094g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	0.53% 0.009g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	1.64% 0.28g	1.2% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.3% 27.7g	4.25% 5.53g	130g per day for Men 19-50 years
Sugars	6.1% 4.42g	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	8.95% 3.4g	4.48% 1.7g	38g per day for Men 19-50 years
Protein	6.96% 3.9g	2.02% 1.13g	56g per day for Men 19-50 years

Vitamins

	Boiled frozen white Corn kernels, drained with Salt	Canned Red Sweet Peppers with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.1% 37μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.8% 0.12mg	2.95% 0.035mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.74% 0.1mg	3.27% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.84mg	4.87% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	1.08% 0.054mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	19.4% 0.25mg	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	11% 44μg	5.67% 22.7μg	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	4.9% 4.4mg	73.2% 66mg	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	0.66% 0.099mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled frozen white Corn kernels, drained with Salt	Canned Red Sweet Peppers with Liquids	Recommended Dietary Allowance
Calcium	0.57% 5.67mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	20.5% 0.18mg	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	6.2% 0.5mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	6.4% 27mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	7.83% 0.18mg	9.86% 0.23mg	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	11.5% 80.8mg	4.05% 28.3mg	700mg per day for Men 19-50 years
Potassium	6.13% 208mg	6.1% 207mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	23% 347mg	129% 1941mg	1500mg per day for Men 19-50 years
Zinc	5.15% 0.57mg	2.3% 0.26mg	11mg per day for Men 19-50 years
Water	2.94% 109g	3.5% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled frozen white Corn kernels, drained with Salt VS Canned Red Sweet Peppers with Liquids per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled frozen white Corn kernels, drained with Salt versus 5 oz of Canned Red Sweet Peppers with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled frozen white Corn kernels, drained with Salt vs Canned Red Sweet Peppers with Liquids:

• 5 ounces of Boiled frozen white Corn kernels, drained with Salt have 3.3 times more Vitamin B1, 2.4 times more Vitamin B2, 2.4 times more Vitamin B3, 4.7 times more Vitamin B5 and 1.9 times more Vitamin B9 than Canned Red Sweet Peppers with Liquids.
• While 5 oz of Canned Red Sweet Peppers Solids and Liquids contain more Vitamin A, 1.4 times more Vitamin B6 and 15 times more Vitamin C than Boiled frozen sweet white Corn kernels, drained with Salt.
• 5 ounces of Boiled frozen white Corn kernels, drained with Salt have insufficient amounts of Vitamin A
• 5 ounces of Canned Red Sweet Peppers with Liquids have insufficient amounts of Vitamin B5
• Both Boiled frozen sweet white Corn kernels, drained with Salt as well as Canned Red Sweet Peppers Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled frozen white Corn kernels, drained with Salt vs Canned Red Sweet Peppers with Liquids:

• 5 ounces of Boiled frozen white Corn kernels, drained with Salt have 1.7 times more Magnesium, 2.9 times more Phosphorus and 2.2 times more Zinc than Canned Red Sweet Peppers with Liquids.
• While 5 oz of Canned Red Sweet Peppers Solids and Liquids contain 10.3 times more Calcium, 3.5 times more Copper, 2.3 times more Iron, 1.3 times more Manganese and 5.6 times more Sodium than Boiled frozen sweet white Corn kernels, drained with Salt.
• Both Boiled frozen white Corn kernels, drained with Salt and Canned Red Sweet Peppers with Liquids contain similar levels of Potassium and Water per five ounces.
• 5 ounces of Boiled frozen white Corn kernels, drained with Salt lack sufficient amounts of Calcium
• 5 ounces of Canned Red Sweet Peppers with Liquids lack sufficient amounts of Zinc
• Both Boiled frozen sweet white Corn kernels, drained with Salt as well as Canned Red Sweet Peppers Solids and Liquids lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled frozen white Corn kernels, drained with Salt have 4.4 times more Energy, 5 times more Carbohydrate, 2 times more Fiber and 3.4 times more Protein than Canned Red Sweet Peppers with Liquids.
• 5 ounces of Canned Red Sweet Peppers with Liquids provide inadequate amounts of Energy and Protein
• Both Boiled frozen sweet white Corn kernels, drained with Salt as well as Canned Red Sweet Peppers Solids and Liquids provide inadequate amounts of Omega 3 and Omega 6 in five ounces.