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

Macros Ratio

	Protein	Fat	Carbs
Canned Yellow Sweet Corn with Liquids	11%	10%	79%
Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt	11%	6%	83%

Macro Nutrients

	Canned Yellow Sweet Corn with Liquids	Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt	Recommended Dietary Allowance
Energy	3% 86.5kcal	4.6% 133kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	1.1% 1.05g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	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	15% 19.6g	24.3% 31.7g	130g per day for Men 19-50 years
Sugars	8.1% 5.9g	7% 5.1g	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	0.33% 0.24g	1.04% 0.75g	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	% 0.37g	% 0.79g	g per day for Men 19-50 years
Sucrose	% 5.17g	% 3.25g	g per day for Men 19-50 years
Fiber	6.34% 2.4g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	4.94% 2.76g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Canned Yellow Sweet Corn with Liquids	Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.77% 0.021mg	20.6% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.64% 0.021mg	7.52% 0.098mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.83% 1.25mg	13.4% 2.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.8% 0.74mg	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.03% 0.052mg	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	13.5% 54μg	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	4.1% 3.7mg	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	0.28% 0.043mg	0.76% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.47% 0.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Yellow Sweet Corn with Liquids	Boiled Sweet Corn, Yellow, 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	4.4% 0.04mg	7.24% 0.065mg	0.9mg per day for Men 19-50 years
Fluoride	0.64% 25.5μg	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	6.38% 0.51mg	11% 0.86mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	9.8% 41mg	420mg per day for Men 19-50 years
Manganese	5.05% 0.12mg	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	9.3% 65.2mg	15% 106mg	700mg per day for Men 19-50 years
Potassium	5.67% 193mg	10.5% 356mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	22.7% 340mg	1500mg per day for Men 19-50 years
Zinc	5.03% 0.55mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	3.16% 117g	2.8% 104g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Yellow Sweet Corn with Liquids VS Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Yellow Sweet Corn with Liquids versus 5 oz of Boiled Sweet Corn, Yellow, 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 Canned Yellow Sweet Corn with Liquids vs Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt:

• 5 ounces of Canned Yellow Sweet Corn with Liquids have 2.1 times more Vitamin B5 and 1.2 times more Vitamin B9 than Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt.
• While 5 oz of Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt contain 11.6 times more Vitamin B1, 4.6 times more Vitamin B2, 1.7 times more Vitamin B3, 6.1 times more Vitamin B6 and 1.8 times more Vitamin C than Canned Yellow Sweet Corn Solids and Liquids.
• 5 ounces of Canned Yellow Sweet Corn with Liquids have insufficient amounts of Vitamin B1 and Vitamin B2
• Both Canned Yellow Sweet Corn Solids and Liquids as well as Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in five ounces.

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

• 5 oz of Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt contain 1.6 times more Copper, 1.7 times more Iron, 1.9 times more Magnesium, 1.7 times more Manganese, 1.6 times more Phosphorus, 1.8 times more Potassium, 20 times more Sodium and 1.6 times more Zinc than Canned Yellow Sweet Corn Solids and Liquids.
• Both Canned Yellow Sweet Corn Solids and Liquids as well as Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt lack sufficient amounts of Calcium and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt contain 1.5 times more Energy, 1.6 times more Carbohydrate, 1.6 times more Fiber and 1.6 times more Protein than Canned Yellow Sweet Corn Solids and Liquids.
• Both Canned Yellow Sweet Corn with Liquids and Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt offer comparable quantities of Sugars per five ounces.
• Both Canned Yellow Sweet Corn Solids and Liquids as well as Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt provide inadequate amounts of Omega 3 and Omega 6 in five ounces.