Comparing Nutrients in 5 ounces Boiled Sweet Corn, White, Frozen, Kernels On Cob with Salt VS Canned Red Sweet Peppers with Liquids

Macros Ratio

	Protein	Fat	Carbs
Boiled Sweet Corn, White, Frozen, Kernels On Cob with Salt	11%	6%	83%
Canned Red Sweet Peppers with Liquids	15%	13%	72%

Macro Nutrients

	Boiled Sweet Corn, White, Frozen, Kernels On Cob with Salt	Canned Red Sweet Peppers with Liquids	Recommended Dietary Allowance
Energy	4.6% 133kcal	0.88% 25.5kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.05g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	2.8% 0.48g	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	24.3% 31.7g	4.25% 5.53g	130g per day for Men 19-50 years
Sugars	NA	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	10.4% 3.97g	4.48% 1.7g	38g per day for Men 19-50 years
Protein	7.87% 4.4g	2.02% 1.13g	56g per day for Men 19-50 years

Vitamins

	Boiled Sweet Corn, White, Frozen, Kernels On Cob 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	20.6% 0.25mg	2.95% 0.035mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.52% 0.098mg	3.27% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.15mg	4.87% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	1.08% 0.054mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	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	7.56% 6.8mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sweet Corn, White, Frozen, Kernels On Cob with Salt	Canned Red Sweet Peppers with Liquids	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	7.24% 0.065mg	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	11% 0.86mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	9.8% 41mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	8.75% 0.2mg	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	15% 106mg	4.05% 28.3mg	700mg per day for Men 19-50 years
Potassium	10.5% 356mg	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	22.7% 340mg	129% 1941mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	2.3% 0.26mg	11mg per day for Men 19-50 years
Water	2.8% 104g	3.5% 129g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Sweet Corn, White, Frozen, Kernels On Cob with Salt vs Canned Red Sweet Peppers with Liquids:

• Boiled and Drained Sweet Corn, White, Frozen, Kernels On Cob with Salt have 7 times more Vitamin B1, 2.3 times more Vitamin B2, 2.8 times more Vitamin B3, 6.6 times more Vitamin B5, 1.3 times more Vitamin B6 and 1.9 times more Vitamin B9 than Canned Red Sweet Peppers Solids and Liquids.
• While Canned Red Sweet Peppers Solids and Liquids contain more Vitamin A and 9.7 times more Vitamin C than Boiled and Drained Sweet Corn, White, Frozen, Kernels On Cob with Salt.
• Both Boiled and Drained Sweet Corn, White, Frozen, Kernels On Cob with Salt as well as Canned Red Sweet Peppers Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Sweet Corn, White, Frozen, Kernels On Cob with Salt vs Canned Red Sweet Peppers with Liquids:

• Boiled and Drained Sweet Corn, White, Frozen, Kernels On Cob with Salt have 2.6 times more Magnesium, 3.8 times more Phosphorus, 1.7 times more Potassium, 2.3 times more Selenium and 3.5 times more Zinc than Canned Red Sweet Peppers Solids and Liquids.
• While Canned Red Sweet Peppers Solids and Liquids contain 13.7 times more Calcium, 2.8 times more Copper, 1.3 times more Iron and 5.7 times more Sodium than Boiled and Drained Sweet Corn, White, Frozen, Kernels On Cob with Salt.
• Both Boiled and Drained Sweet Corn, White, Frozen, Kernels On Cob with Salt and Canned Red Sweet Peppers Solids and Liquids have similar amounts of Manganese and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Sweet Corn, White, Frozen, Kernels On Cob with Salt have 5.2 times more Energy, 2.3 times more Omega 6, 5.7 times more Carbohydrate, 2.3 times more Fiber and 3.9 times more Protein than Canned Red Sweet Peppers Solids and Liquids.
• Both Boiled and Drained Sweet Corn, White, Frozen, Kernels On Cob with Salt as well as Canned Red Sweet Peppers Solids and Liquids have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.