Comparing Nutrients in 5 ounces Corn, sweet, yellow, frozen, kernels on cob, unprepared VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Corn, sweet, yellow, frozen, kernels on cob, unprepared	11%	6%	83%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Corn, sweet, yellow, frozen, kernels on cob, unprepared	Dried Beechnuts	Recommended Dietary Allowance
Energy	4.8% 139kcal	28% 816kcal	2900kcal per day for Men 19-50 years
Fat	1.14% 1.1g	73% 71g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	25.3% 8.1g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	151% 2.4g	1.6g per day for Men 19-50 years
Omega 6	2.97% 0.5g	153% 26g	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	36.5% 47.5g	130g per day for Men 19-50 years
Sugars	7.4% 5.36g	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	1.1% 0.79g	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	% 0.84g	NA	g per day for Men 19-50 years
Sucrose	% 3.4g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	NA	38g per day for Men 19-50 years
Protein	8.3% 4.65g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Corn, sweet, yellow, frozen, kernels on cob, unprepared	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.15mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.6% 0.12mg	40.5% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.3% 0.42mg	26.2% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.5% 0.25mg	74.6% 0.97mg	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	40% 160μg	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	24.4% 22mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.85% 0.13mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.47% 0.57μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Corn, sweet, yellow, frozen, kernels on cob, unprepared	Dried Beechnuts	Recommended Dietary Allowance
Calcium	0.57% 5.67mg	0.14% 1.4mg	1000mg per day for Men 19-50 years
Copper	8.03% 0.072mg	106% 0.95mg	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	43.6% 3.5mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	9.74% 0.22mg	82.6% 1.9mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	12.3% 417mg	42.4% 1442mg	3400mg per day for Men 19-50 years
Selenium	2.06% 1.13μg	NA	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	3.6% 54mg	1500mg per day for Men 19-50 years
Zinc	9.02% 0.99mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	2.75% 102g	0.25% 9.36g	3700g per day for Men 19-50 years

Nutrient Comparison: Corn, sweet, yellow, frozen, kernels on cob, unprepared VS Dried Beechnuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Corn, sweet, yellow, frozen, kernels on cob, unprepared versus 5 oz of Dried Beechnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Corn, sweet, yellow, frozen, kernels on cob, unprepared vs Dried Beechnuts:

• 5 ounces of Corn, sweet, yellow, frozen, kernels on cob, unprepared have 1.9 times more Vitamin B3 than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 3 times more Vitamin B1, 4.2 times more Vitamin B2, 3.2 times more Vitamin B5, 3.8 times more Vitamin B6, 2.8 times more Vitamin B9 and 2.2 times more Vitamin C than Corn, sweet, yellow, frozen, kernels on cob, unprepared.
• Both Corn, sweet, yellow, frozen, kernels on cob, unprepared as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Corn, sweet, yellow, frozen, kernels on cob, unprepared vs Dried Beechnuts:

• 5 ounces of Corn, sweet, yellow, frozen, kernels on cob, unprepared have more Magnesium, more Phosphorus and 1.9 times more Zinc than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 13.1 times more Copper, 3.6 times more Iron, 8.5 times more Manganese, 3.5 times more Potassium and 7.6 times more Sodium than Corn, sweet, yellow, frozen, kernels on cob, unprepared.
• 5 ounces of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Corn, sweet, yellow, frozen, kernels on cob, unprepared as well as Dried Beechnuts lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Dried Beechnuts contain 5.9 times more Energy, 64.1 times more Fat, 47.7 times more Saturated Fat, 154.5 times more Omega 3, 51.7 times more Omega 6, 1.4 times more Carbohydrate and 1.9 times more Protein than Corn, sweet, yellow, frozen, kernels on cob, unprepared.
• 5 ounces of Corn, sweet, yellow, frozen, kernels on cob, unprepared provide inadequate amounts of Omega 3