Comparing Nutrients in 5 ounces Boiled frozen sweet white Corn kernels VS Corn, sweet, white, frozen, kernels on cob, unprepared

Macros Ratio

	Protein	Fat	Carbs
Boiled frozen sweet white Corn kernels	12%	4%	84%
Corn, sweet, white, frozen, kernels on cob, unprepared	11%	6%	83%

Macro Nutrients

	Boiled frozen sweet white Corn kernels	Corn, sweet, white, frozen, kernels on cob, unprepared	Recommended Dietary Allowance
Energy	3.9% 113kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	0.63% 0.61g	1.14% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.094g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	0.53% 0.009g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	1.64% 0.28g	2.97% 0.5g	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	25.6% 33.3g	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	10.4% 3.97g	38g per day for Men 19-50 years
Protein	6.96% 3.9g	8.3% 4.65g	56g per day for Men 19-50 years

Vitamins

	Boiled frozen sweet white Corn kernels	Corn, sweet, white, frozen, kernels on cob, unprepared	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.8% 0.12mg	12% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.74% 0.1mg	9.6% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.84mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	8.3% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	19.5% 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	14% 56.7μg	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	11.3% 10.2mg	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	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 sweet white Corn kernels	Corn, sweet, white, frozen, kernels on cob, unprepared	Recommended Dietary Allowance
Calcium	0.57% 5.67mg	0.57% 5.67mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	8.03% 0.072mg	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	12% 0.96mg	8mg per day for Men 19-50 years
Magnesium	6.4% 27mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	7.83% 0.18mg	9.74% 0.22mg	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	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	6.13% 208mg	12.3% 417mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	2.06% 1.13μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	5.15% 0.57mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	2.94% 109g	2.75% 102g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled frozen sweet white Corn kernels vs Corn, sweet, white, frozen, kernels on cob, unprepared:

• Corn, sweet, white, frozen, kernels on cob, unprepared contain 1.3 times more Vitamin B3, 1.6 times more Vitamin B5, 1.4 times more Vitamin B6, 1.3 times more Vitamin B9 and 2.3 times more Vitamin C than Boiled frozen sweet white Corn kernels, drained.
• Both Boiled frozen sweet white Corn kernels, drained and Corn, sweet, white, frozen, kernels on cob, unprepared have similar amounts of Vitamin B1 and Vitamin B2 per 5 oz.
• Both Boiled frozen sweet white Corn kernels, drained as well as Corn, sweet, white, frozen, kernels on cob, unprepared have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled frozen sweet white Corn kernels vs Corn, sweet, white, frozen, kernels on cob, unprepared:

• Corn, sweet, white, frozen, kernels on cob, unprepared contain 1.4 times more Copper, 1.9 times more Iron, 1.7 times more Magnesium, 1.5 times more Phosphorus, 2 times more Potassium and 1.8 times more Zinc than Boiled frozen sweet white Corn kernels, drained.
• Both Boiled frozen sweet white Corn kernels, drained and Corn, sweet, white, frozen, kernels on cob, unprepared have similar amounts of Manganese, Selenium and Water per 5 oz.
• Both Boiled frozen sweet white Corn kernels, drained as well as Corn, sweet, white, frozen, kernels on cob, unprepared have insufficient amounts of Calcium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Corn, sweet, white, frozen, kernels on cob, unprepared contain 1.8 times more Omega 6 than Boiled frozen sweet white Corn kernels, drained.
• Both Boiled frozen sweet white Corn kernels, drained and Corn, sweet, white, frozen, kernels on cob, unprepared have similar amounts of Energy, Carbohydrate, Fiber and Protein per 5 oz.
• Both Boiled frozen sweet white Corn kernels, drained as well as Corn, sweet, white, frozen, kernels on cob, unprepared have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.