Comparing Nutrients in 5 ounces Canned Corn With Red And Green Peppers with Liquids VS Cornsalad

Macros Ratio

	Protein	Fat	Carbs
Canned Corn With Red And Green Peppers with Liquids	11%	6%	83%
Cornsalad	31%	14%	55%

Macro Nutrients

	Canned Corn With Red And Green Peppers with Liquids	Cornsalad	Recommended Dietary Allowance
Energy	3.67% 106kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	0.8% 0.78g	0.58% 0.57g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	NA	32g per day for Men 19-50 years
Omega 3	0.71% 0.011g	NA	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 25.8g	3.93% 5.1g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	NA	38g per day for Men 19-50 years
Protein	5.9% 3.3g	5.06% 2.83g	56g per day for Men 19-50 years

Vitamins

	Canned Corn With Red And Green Peppers with Liquids	Cornsalad	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	56% 503μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.6% 0.031mg	8.4% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.72% 0.11mg	9.5% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.4% 1.35mg	3.68% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.63mg	1.2% 0.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.6% 0.14mg	29.8% 0.39mg	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% 48μg	4.96% 20μg	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	14% 12.5mg	60% 54mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Corn With Red And Green Peppers with Liquids	Cornsalad	Recommended Dietary Allowance
Calcium	0.71% 7.1mg	5.4% 54mg	1000mg per day for Men 19-50 years
Copper	9.45% 0.085mg	21% 0.19mg	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	14% 1.1mg	38.6% 3.1mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	2.65% 0.061mg	22% 0.51mg	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	12.6% 88mg	10.7% 75mg	700mg per day for Men 19-50 years
Potassium	6.38% 217mg	19% 651mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	32.8% 492mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	4.77% 0.52mg	7.6% 0.84mg	11mg per day for Men 19-50 years
Water	2.97% 110g	3.56% 132g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Canned Corn With Red And Green Peppers with Liquids vs Cornsalad:

• Canned Corn With Red And Green Peppers Solids and Liquids have 2.3 times more Vitamin B3, 10.6 times more Vitamin B5 and 2.4 times more Vitamin B9 than Raw Cornsalad.
• While Raw Cornsalad contains 29.6 times more Vitamin A, 3.2 times more Vitamin B1, 2.8 times more Vitamin B6 and 4.3 times more Vitamin C than Canned Corn With Red And Green Peppers Solids and Liquids.
• Both Canned Corn With Red And Green Peppers Solids and Liquids and Raw Cornsalad have similar amounts of Vitamin B2 per 5 oz.
• Both Canned Corn With Red And Green Peppers Solids and Liquids as well as Raw Cornsalad have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Canned Corn With Red And Green Peppers with Liquids vs Cornsalad:

• Canned Corn With Red And Green Peppers Solids and Liquids have 1.9 times more Magnesium and 86.8 times more Sodium than Raw Cornsalad.
• While Raw Cornsalad contains 7.6 times more Calcium, 2.2 times more Copper, 2.8 times more Iron, 8.3 times more Manganese, 3 times more Potassium, 1.5 times more Selenium and 1.6 times more Zinc than Canned Corn With Red And Green Peppers Solids and Liquids.
• Both Canned Corn With Red And Green Peppers Solids and Liquids and Raw Cornsalad have similar amounts of Phosphorus and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Canned Corn With Red And Green Peppers Solids and Liquids have 3.6 times more Energy and 5 times more Carbohydrate than Raw Cornsalad.
• Both Canned Corn With Red And Green Peppers Solids and Liquids and Raw Cornsalad have similar amounts of Protein per 5 oz.
• Both Canned Corn With Red And Green Peppers Solids and Liquids as well as Raw Cornsalad have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.