Comparing Nutrients in 5 ounces Frozen sweet white Corn kernels VS Boiled frozen sweet white Corn kernels

Macros Ratio

	Protein	Fat	Carbs
Frozen sweet white Corn kernels	12%	7%	81%
Boiled frozen sweet white Corn kernels	12%	4%	84%

Macro Nutrients

	Frozen sweet white Corn kernels	Boiled frozen sweet white Corn kernels	Recommended Dietary Allowance
Energy	4.3% 125kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	0.63% 0.61g	97g per day for Men 19-50 years
Saturated Fat	0.82% 0.26g	0.29% 0.094g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	0.53% 0.009g	1.6g per day for Men 19-50 years
Omega 6	2.74% 0.47g	1.64% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.6% 29.4g	21.3% 27.7g	130g per day for Men 19-50 years
Sugars	17.8% 13g	6.1% 4.42g	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	0.39% 0.28g	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	% 0.5g	NA	g per day for Men 19-50 years
Sucrose	% 12g	NA	g per day for Men 19-50 years
Fiber	11% 4.1g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	7.64% 4.3g	6.96% 3.9g	56g per day for Men 19-50 years

Vitamins

	Frozen sweet white Corn kernels	Boiled frozen sweet white Corn kernels	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	9.8% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	7.74% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.45mg	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.94% 0.4mg	5.1% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.4% 0.25mg	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	12.8% 51μg	11% 44μg	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	9.92% 8.93mg	4.9% 4.4mg	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	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen sweet white Corn kernels	Boiled frozen sweet white Corn kernels	Recommended Dietary Allowance
Calcium	0.57% 5.67mg	0.57% 5.67mg	1000mg per day for Men 19-50 years
Copper	5.67% 0.051mg	5.83% 0.052mg	0.9mg per day for Men 19-50 years
Fluoride	0.52% 20.7μg	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	7.26% 0.58mg	6.2% 0.5mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	6.4% 27mg	420mg per day for Men 19-50 years
Manganese	7.77% 0.18mg	7.83% 0.18mg	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	14% 99mg	11.5% 80.8mg	700mg per day for Men 19-50 years
Potassium	8.9% 302mg	6.13% 208mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	4.77% 0.52mg	5.15% 0.57mg	11mg per day for Men 19-50 years
Water	2.87% 106g	2.94% 109g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Frozen sweet white Corn kernels vs Boiled frozen sweet white Corn kernels:

• Frozen sweet white Corn kernels have 1.3 times more Vitamin B3, 1.6 times more Vitamin B5, 1.4 times more Vitamin B6 and 2 times more Vitamin C than Boiled frozen sweet white Corn kernels, drained.
• Both Frozen sweet white Corn kernels and Boiled frozen sweet white Corn kernels, drained have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B9 per 5 oz.
• Both Frozen sweet white Corn kernels as well as Boiled frozen sweet white Corn kernels, drained have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Frozen sweet white Corn kernels vs Boiled frozen sweet white Corn kernels:

• Frozen sweet white Corn kernels have 1.2 times more Phosphorus and 1.4 times more Potassium than Boiled frozen sweet white Corn kernels, drained.
• Both Frozen sweet white Corn kernels and Boiled frozen sweet white Corn kernels, drained have similar amounts of Copper, Iron, Magnesium, Manganese, Selenium, Zinc and Water per 5 oz.
• Both Frozen sweet white Corn kernels as well as Boiled frozen sweet white Corn kernels, drained have insufficient amounts of Calcium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Frozen sweet white Corn kernels have 1.7 times more Omega 6, 2.9 times more Sugars and 1.2 times more Fiber than Boiled frozen sweet white Corn kernels, drained.
• Both Frozen sweet white Corn kernels and Boiled frozen sweet white Corn kernels, drained have similar amounts of Energy, Carbohydrate and Protein per 5 oz.
• Both Frozen sweet white Corn kernels as well as Boiled frozen sweet white Corn kernels, drained have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.