Comparing Nutrients in 5 ounces Boiled Yellow Sweet Corn VS Yellow Sweet Corn

Macros Ratio

	Protein	Fat	Carbs
Boiled Yellow Sweet Corn	12%	12%	76%
Yellow Sweet Corn	13%	12%	75%

Macro Nutrients

	Boiled Yellow Sweet Corn	Yellow Sweet Corn	Recommended Dietary Allowance
Energy	4.7% 136kcal	4.2% 122kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.13g	1.97% 1.9g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	1.44% 0.46g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.83g	3.94% 0.67g	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	20.4% 26.5g	130g per day for Men 19-50 years
Sugars	8.88% 6.44g	12.2% 8.87g	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	3.8% 2.75g	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	% 1.2g	% 4.86g	g per day for Men 19-50 years
Sucrose	% 3.9g	% 1.26g	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	8.28% 4.64g	56g per day for Men 19-50 years

Vitamins

	Boiled Yellow Sweet Corn	Yellow Sweet Corn	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	1.4% 12.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	18.3% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.2% 0.081mg	6% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.5% 1.12mg	20.3% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	10% 0.13mg	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	15% 59.5μg	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	10.7% 9.64mg	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	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.47% 0.57μg	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Yellow Sweet Corn	Yellow Sweet Corn	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	0.28% 2.83mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	8.5% 0.077mg	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	9.2% 0.74mg	8mg per day for Men 19-50 years
Magnesium	8.77% 37mg	12.5% 52.4mg	420mg per day for Men 19-50 years
Manganese	10.3% 0.24mg	10% 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	15.6% 109mg	18% 126mg	700mg per day for Men 19-50 years
Potassium	9.1% 309mg	11.3% 383mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	1.4% 21.3mg	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	2.9% 108g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Yellow Sweet Corn vs Yellow Sweet Corn:

• Boiled and Drained Yellow Sweet Corn has 1.4 times more Vitamin A and 1.5 times more Vitamin B6 than Raw Yellow Sweet Corn.
• While Raw Yellow Sweet Corn contains 1.7 times more Vitamin B1 and 1.8 times more Vitamin B9 than Boiled and Drained Yellow Sweet Corn.
• Both Boiled and Drained Yellow Sweet Corn and Raw Yellow Sweet Corn have similar amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin C per 5 oz.
• Both Boiled and Drained Yellow Sweet Corn as well as Raw Yellow Sweet Corn have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Boiled Yellow Sweet Corn vs Yellow Sweet Corn:

• Boiled and Drained Yellow Sweet Corn has 1.3 times more Zinc than Raw Yellow Sweet Corn.
• While Raw Yellow Sweet Corn contains 1.4 times more Magnesium, 3 times more Selenium and 15 times more Sodium than Boiled and Drained Yellow Sweet Corn.
• Both Boiled and Drained Yellow Sweet Corn and Raw Yellow Sweet Corn have similar amounts of Copper, Iron, Manganese, Phosphorus, Potassium and Water per 5 oz.
• Both Boiled and Drained Yellow Sweet Corn as well as Raw Yellow Sweet Corn have insufficient amounts of Calcium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Yellow Sweet Corn has 1.3 times more Omega 3 and 1.2 times more Omega 6 than Raw Yellow Sweet Corn.
• While Raw Yellow Sweet Corn contains 1.6 times more Saturated Fat, 1.4 times more Sugars and 2.5 times more Fructose than Boiled and Drained Yellow Sweet Corn.
• Both Boiled and Drained Yellow Sweet Corn and Raw Yellow Sweet Corn have similar amounts of Energy, Fat, Carbohydrate, Fiber and Protein per 5 oz.
• Both Boiled and Drained Yellow Sweet Corn as well as Raw Yellow Sweet Corn have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.