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

Macros Ratio

	Protein	Fat	Carbs
Boiled frozen white Corn kernels, drained with Salt	12%	4%	84%
Frozen Chopped Red Sweet Peppers	18%	8%	74%

Macro Nutrients

	Boiled frozen white Corn kernels, drained with Salt	Frozen Chopped Red Sweet Peppers	Recommended Dietary Allowance
Energy	3.9% 113kcal	0.98% 28.3kcal	2900kcal per day for Men 19-50 years
Fat	0.63% 0.61g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.094g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	0.53% 0.009g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	1.64% 0.28g	0.85% 0.14g	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	4.85% 6.3g	130g per day for Men 19-50 years
Sugars	6.1% 4.42g	6.37% 4.62g	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	5.97% 2.27g	38g per day for Men 19-50 years
Protein	6.96% 3.9g	2.73% 1.53g	56g per day for Men 19-50 years

Vitamins

	Boiled frozen white Corn kernels, drained with Salt	Frozen Chopped Red Sweet Peppers	Recommended Dietary Allowance
Vitamin A	0% 0μg	19% 172μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.8% 0.12mg	8.15% 0.098mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.74% 0.1mg	4.14% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.84mg	12% 1.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	0.85% 0.043mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	15% 0.19mg	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	4.96% 20μg	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	92% 83.2mg	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	11.6% 1.74mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	4.5% 5.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled frozen white Corn kernels, drained with Salt	Frozen Chopped Red Sweet Peppers	Recommended Dietary Allowance
Calcium	0.57% 5.67mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	8.35% 0.075mg	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	11% 0.88mg	8mg per day for Men 19-50 years
Magnesium	6.4% 27mg	2.7% 11.3mg	420mg per day for Men 19-50 years
Manganese	7.83% 0.18mg	7.2% 0.17mg	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	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	6.13% 208mg	3.8% 129mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	23% 347mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	5.15% 0.57mg	0.77% 0.085mg	11mg per day for Men 19-50 years
Water	2.94% 109g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled frozen white Corn kernels, drained with Salt VS Frozen Chopped Red Sweet Peppers 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 Frozen Chopped Red Sweet Peppers 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 Frozen Chopped Red Sweet Peppers:

• 5 ounces of Boiled frozen white Corn kernels, drained with Salt have 1.2 times more Vitamin B1, 1.9 times more Vitamin B2, 6 times more Vitamin B5 and 2.2 times more Vitamin B9 than Frozen Chopped Red Sweet Peppers.
• While 5 oz of Frozen Chopped Red Sweet Peppers, Unprepared contain more Vitamin A, 18.9 times more Vitamin C, 17.6 times more Vitamin E and 12.7 times more Vitamin K than Boiled frozen sweet white Corn kernels, drained with Salt.
• Both Boiled frozen white Corn kernels, drained with Salt and Frozen Chopped Red Sweet Peppers provide similar amounts of Vitamin B3 and Vitamin B6 per five ounces.
• 5 ounces of Boiled frozen white Corn kernels, drained with Salt have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 5 ounces of Frozen Chopped Red Sweet Peppers have insufficient amounts of Vitamin B5
• Both Boiled frozen sweet white Corn kernels, drained with Salt as well as Frozen Chopped Red Sweet Peppers, Unprepared 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 Frozen Chopped Red Sweet Peppers:

• 5 ounces of Boiled frozen white Corn kernels, drained with Salt have 2.4 times more Magnesium, 3.4 times more Phosphorus, 1.6 times more Potassium, 49 times more Sodium and 6.7 times more Zinc than Frozen Chopped Red Sweet Peppers.
• While 5 oz of Frozen Chopped Red Sweet Peppers, Unprepared contain 1.4 times more Copper and 1.8 times more Iron than Boiled frozen sweet white Corn kernels, drained with Salt.
• Both Boiled frozen white Corn kernels, drained with Salt and Frozen Chopped Red Sweet Peppers contain similar levels of Manganese and Water per five ounces.
• 5 ounces of Frozen Chopped Red Sweet Peppers lack sufficient amounts of Magnesium and Zinc
• Both Boiled frozen sweet white Corn kernels, drained with Salt as well as Frozen Chopped Red Sweet Peppers, Unprepared lack sufficient amounts of Calcium and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled frozen white Corn kernels, drained with Salt have 4 times more Energy, 4.4 times more Carbohydrate, 1.5 times more Fiber and 2.5 times more Protein than Frozen Chopped Red Sweet Peppers.
• Both Boiled frozen white Corn kernels, drained with Salt and Frozen Chopped Red Sweet Peppers offer comparable quantities of Sugars per five ounces.
• 5 ounces of Frozen Chopped Red Sweet Peppers provide inadequate amounts of Energy and Protein
• Both Boiled frozen sweet white Corn kernels, drained with Salt as well as Frozen Chopped Red Sweet Peppers, Unprepared provide inadequate amounts of Omega 3 and Omega 6 in five ounces.