Comparing Nutrients in 5 ounces Corn, sweet, yellow, frozen, kernels cut off cob, unprepared VS Boiled Frozen sweet yellow Corn kernels

Macros Ratio

	Protein	Fat	Carbs
Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	12%	7%	81%
Boiled Frozen sweet yellow Corn kernels	11%	6%	83%

Macro Nutrients

	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Boiled Frozen sweet yellow Corn kernels	Recommended Dietary Allowance
Energy	4.3% 125kcal	3.96% 115kcal	2900kcal per day for Men 19-50 years
Fat	1.14% 1.1g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	2.96% 0.5g	2.58% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.6% 29.4g	21% 27.4g	130g per day for Men 19-50 years
Sugars	4.9% 3.54g	6% 4.35g	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	0.59% 0.43g	0.9% 0.65g	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	% 0.54g	% 0.68g	g per day for Men 19-50 years
Sucrose	% 2.34g	% 2.78g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	7.64% 4.3g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Boiled Frozen sweet yellow Corn kernels	Recommended Dietary Allowance
Vitamin A	1.57% 14μg	1.57% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.8% 0.12mg	3.54% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.4% 0.096mg	6.76% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.4% 2.46mg	11.6% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	4.3% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	10.8% 0.14mg	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	12.8% 51μg	12.4% 49.6μg	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	10% 9.07mg	5.5% 4.96mg	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	0.76% 0.11mg	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Boiled Frozen sweet yellow Corn kernels	Recommended Dietary Allowance
Calcium	0.57% 5.67mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	5.67% 0.051mg	7.56% 0.068mg	0.9mg per day for Men 19-50 years
Fluoride	0.52% 20.7μg	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	7.44% 0.6mg	8.33% 0.67mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	7.6% 0.17mg	9.55% 0.22mg	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	14% 99mg	16% 112mg	700mg per day for Men 19-50 years
Potassium	8.9% 302mg	9.7% 330mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	2.87% 106g	2.95% 109g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared vs Boiled Frozen sweet yellow Corn kernels:

• Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have 2.8 times more Vitamin B1, 1.3 times more Vitamin B3, 2.4 times more Vitamin B5, 1.7 times more Vitamin B6 and 1.8 times more Vitamin C than Boiled Frozen sweet yellow Corn kernels, drained.
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared and Boiled Frozen sweet yellow Corn kernels, drained have similar amounts of Vitamin A, Vitamin B2 and Vitamin B9 per 5 oz.
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared as well as Boiled Frozen sweet yellow Corn kernels, drained have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Corn, sweet, yellow, frozen, kernels cut off cob, unprepared vs Boiled Frozen sweet yellow Corn kernels:

• Boiled Frozen sweet yellow Corn kernels, drained contain 1.3 times more Copper, 1.6 times more Magnesium, 1.3 times more Manganese and 1.7 times more Zinc than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared and Boiled Frozen sweet yellow Corn kernels, drained have similar amounts of Iron, Phosphorus, Potassium, Selenium and Water per 5 oz.
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared as well as Boiled Frozen sweet yellow Corn kernels, drained have insufficient amounts of Calcium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared and Boiled Frozen sweet yellow Corn kernels, drained have similar amounts of macro-nutrients per 5 oz
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared and Boiled Frozen sweet yellow Corn kernels, drained have similar amounts of Energy, Omega 6, Carbohydrate, Sugars, Fiber and Protein per 5 oz.
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared as well as Boiled Frozen sweet yellow Corn kernels, drained have insufficient amounts of Fat, Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 5 oz.