Comparing Nutrients in 5 ounces Boiled Yellow Sweet Corn with Salt VS Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added

Macros Ratio

	Protein	Fat	Carbs
Boiled Yellow Sweet Corn with Salt	12%	12%	76%
Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added	10%	5%	85%

Macro Nutrients

	Boiled Yellow Sweet Corn with Salt	Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added	Recommended Dietary Allowance
Energy	4.7% 136kcal	3.86% 112kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.13g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.83g	1.9% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 29.7g	21% 27.6g	130g per day for Men 19-50 years
Sugars	8.88% 6.44g	11% 7.92g	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	1.54% 1.1g	0.45% 0.33g	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	% 1.2g	% 0.5g	g per day for Men 19-50 years
Sucrose	% 3.9g	% 6.96g	g per day for Men 19-50 years
Fiber	8.95% 3.4g	7.46% 2.83g	38g per day for Men 19-50 years
Protein	8.63% 4.83g	6.1% 3.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Yellow Sweet Corn with Salt	Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	0.63% 5.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	4.84% 0.058mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.2% 0.081mg	7.96% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	10.3% 1.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.5% 1.12mg	19% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	6% 0.078mg	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	8.15% 32.6μg	17.4% 69.5μg	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	8.66% 7.8mg	12.8% 11.5mg	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	0.85% 0.13mg	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.47% 0.57μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Yellow Sweet Corn with Salt	Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	0.71% 7.1mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	7.56% 0.068mg	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	7.97% 0.64mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	8.77% 37mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	10.3% 0.24mg	4.13% 0.095mg	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	15.6% 109mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	9.1% 309mg	7.75% 264mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	24% 359mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	5.93% 0.65mg	11mg per day for Men 19-50 years
Water	2.8% 104g	2.93% 109g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Yellow Sweet Corn with Salt VS Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Yellow Sweet Corn with Salt versus 5 oz of Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Yellow Sweet Corn with Salt vs Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added:

• 5 ounces of Boiled Yellow Sweet Corn with Salt have 2.3 times more Vitamin B1, 1.4 times more Vitamin B3 and 2.5 times more Vitamin B6 than Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added.
• While 5 oz of Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added contain 1.3 times more Vitamin B2, 2.1 times more Vitamin B9 and 1.5 times more Vitamin C than Boiled and Drained Yellow Sweet Corn with Salt.
• Both Boiled Yellow Sweet Corn with Salt and Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added provide similar amounts of Vitamin B5 per five ounces.
• Both Boiled and Drained Yellow Sweet Corn with Salt as well as Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Boiled Yellow Sweet Corn with Salt vs Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added:

• 5 ounces of Boiled Yellow Sweet Corn with Salt have 2.5 times more Manganese, 1.2 times more Phosphorus, 84.3 times more Sodium and 1.3 times more Zinc than Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added.
• Both Boiled Yellow Sweet Corn with Salt and Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added contain similar levels of Copper, Iron, Magnesium and Potassium per five ounces.
• Both Boiled and Drained Yellow Sweet Corn with Salt as well as Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added lack sufficient amounts of Calcium and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Yellow Sweet Corn with Salt have 1.2 times more Energy, 2.5 times more Omega 6 and 1.4 times more Protein than Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added.
• Both Boiled Yellow Sweet Corn with Salt and Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added offer comparable quantities of Carbohydrate, Sugars and Fiber per five ounces.
• 5 ounces of Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added provide inadequate amounts of Omega 6
• Both Boiled and Drained Yellow Sweet Corn with Salt as well as Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added provide inadequate amounts of Omega 3 in five ounces.