Comparing Nutrients in 5 ounces Corn, sweet, white, frozen, kernels on cob, unprepared VS Boiled Sweet Corn, White, Frozen, Kernels On Cob with Salt

Macros Ratio

	Protein	Fat	Carbs
Corn, sweet, white, frozen, kernels on cob, unprepared	11%	6%	83%
Boiled Sweet Corn, White, Frozen, Kernels On Cob with Salt	11%	6%	83%

Macro Nutrients

	Corn, sweet, white, frozen, kernels on cob, unprepared	Boiled Sweet Corn, White, Frozen, Kernels On Cob with Salt	Recommended Dietary Allowance
Energy	4.8% 139kcal	4.6% 133kcal	2900kcal per day for Men 19-50 years
Fat	1.14% 1.1g	1.1% 1.05g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	2.97% 0.5g	2.8% 0.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.6% 33.3g	24.3% 31.7g	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	10.4% 3.97g	38g per day for Men 19-50 years
Protein	8.3% 4.65g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Corn, sweet, white, frozen, kernels on cob, unprepared	Boiled Sweet Corn, White, Frozen, Kernels On Cob with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.15mg	20.6% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.6% 0.12mg	7.52% 0.098mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	13.4% 2.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.3% 0.42mg	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.5% 0.25mg	24.4% 0.32mg	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	14% 56.7μg	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	11.3% 10.2mg	7.56% 6.8mg	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

	Corn, sweet, white, frozen, kernels on cob, unprepared	Boiled Sweet Corn, White, Frozen, Kernels On Cob with Salt	Recommended Dietary Allowance
Calcium	0.57% 5.67mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	8.03% 0.072mg	7.24% 0.065mg	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	12% 0.96mg	11% 0.86mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	9.8% 41mg	420mg per day for Men 19-50 years
Manganese	9.74% 0.22mg	8.75% 0.2mg	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	17.6% 123mg	15% 106mg	700mg per day for Men 19-50 years
Potassium	12.3% 417mg	10.5% 356mg	3400mg per day for Men 19-50 years
Selenium	2.06% 1.13μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	22.7% 340mg	1500mg per day for Men 19-50 years
Zinc	9.02% 0.99mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	2.75% 102g	2.8% 104g	3700g per day for Men 19-50 years

Nutrient Comparison: Corn, sweet, white, frozen, kernels on cob, unprepared VS Boiled Sweet Corn, White, Frozen, Kernels On Cob with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Corn, sweet, white, frozen, kernels on cob, unprepared versus 5 oz of Boiled Sweet Corn, White, Frozen, Kernels On Cob with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Corn, sweet, white, frozen, kernels on cob, unprepared vs Boiled Sweet Corn, White, Frozen, Kernels On Cob with Salt:

• 5 ounces of Corn, sweet, white, frozen, kernels on cob, unprepared have 1.3 times more Vitamin B2, 1.3 times more Vitamin B9 and 1.5 times more Vitamin C than Boiled Sweet Corn, White, Frozen, Kernels On Cob with Salt.
• While 5 oz of Boiled and Drained Sweet Corn, White, Frozen, Kernels On Cob with Salt contain 1.7 times more Vitamin B1 and 1.3 times more Vitamin B6 than Corn, sweet, white, frozen, kernels on cob, unprepared.
• Both Corn, sweet, white, frozen, kernels on cob, unprepared and Boiled Sweet Corn, White, Frozen, Kernels On Cob with Salt provide similar amounts of Vitamin B3 and Vitamin B5 per five ounces.
• Both Corn, sweet, white, frozen, kernels on cob, unprepared as well as Boiled and Drained Sweet Corn, White, Frozen, Kernels On Cob with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Corn, sweet, white, frozen, kernels on cob, unprepared vs Boiled Sweet Corn, White, Frozen, Kernels On Cob with Salt:

• 5 oz of Boiled and Drained Sweet Corn, White, Frozen, Kernels On Cob with Salt contain 48 times more Sodium than Corn, sweet, white, frozen, kernels on cob, unprepared.
• Both Corn, sweet, white, frozen, kernels on cob, unprepared and Boiled Sweet Corn, White, Frozen, Kernels On Cob with Salt contain similar levels of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc per five ounces.
• Both Corn, sweet, white, frozen, kernels on cob, unprepared as well as Boiled and Drained Sweet Corn, White, Frozen, Kernels On Cob with Salt lack sufficient amounts of Calcium and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• Both Corn, sweet, white, frozen, kernels on cob, unprepared and Boiled and Drained Sweet Corn, White, Frozen, Kernels On Cob with Salt have similar amounts of macro-nutrients per 5 oz
• Both Corn, sweet, white, frozen, kernels on cob, unprepared and Boiled Sweet Corn, White, Frozen, Kernels On Cob with Salt offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per five ounces.
• 5 ounces of Boiled Sweet Corn, White, Frozen, Kernels On Cob with Salt provide inadequate amounts of Omega 6
• Both Corn, sweet, white, frozen, kernels on cob, unprepared as well as Boiled and Drained Sweet Corn, White, Frozen, Kernels On Cob with Salt provide inadequate amounts of Omega 3 in five ounces.