Comparing Nutrients in 5 ounces Microwaved Yellow Corn, Whole Kernel, Frozen VS Canned Corn With Red And Green Peppers with Liquids

Macros Ratio

	Protein	Fat	Carbs
Microwaved Yellow Corn, Whole Kernel, Frozen	11%	10%	79%
Canned Corn With Red And Green Peppers with Liquids	11%	6%	83%

Macro Nutrients

	Microwaved Yellow Corn, Whole Kernel, Frozen	Canned Corn With Red And Green Peppers with Liquids	Recommended Dietary Allowance
Energy	5.52% 160kcal	3.67% 106kcal	2900kcal per day for Men 19-50 years
Fat	2.08% 2g	0.8% 0.78g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	0.71% 0.011g	1.6g per day for Men 19-50 years
Omega 6	3.74% 0.64g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.2% 36.7g	20% 25.8g	130g per day for Men 19-50 years
Sugars	6.57% 4.76g	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	0.51% 0.37g	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	% 0.61g	NA	g per day for Men 19-50 years
Sucrose	% 3.8g	NA	g per day for Men 19-50 years
Fiber	9.7% 3.7g	NA	38g per day for Men 19-50 years
Protein	9.16% 5.13g	5.9% 3.3g	56g per day for Men 19-50 years

Vitamins

	Microwaved Yellow Corn, Whole Kernel, Frozen	Canned Corn With Red And Green Peppers with Liquids	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.8% 0.12mg	2.6% 0.031mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.3% 2.93mg	8.4% 1.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	12.7% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	10.6% 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	13.5% 54μg	12% 48μg	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	NA	14% 12.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.94% 0.14mg	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

	Microwaved Yellow Corn, Whole Kernel, Frozen	Canned Corn With Red And Green Peppers with Liquids	Recommended Dietary Allowance
Calcium	0.71% 7.1mg	0.71% 7.1mg	1000mg per day for Men 19-50 years
Copper	8.5% 0.077mg	9.45% 0.085mg	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	6.9% 0.55mg	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	7.95% 0.18mg	2.65% 0.061mg	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	19.2% 135mg	12.6% 88mg	700mg per day for Men 19-50 years
Potassium	11.5% 391mg	6.38% 217mg	3400mg per day for Men 19-50 years
Selenium	NA	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	32.8% 492mg	1500mg per day for Men 19-50 years
Zinc	6.83% 0.75mg	4.77% 0.52mg	11mg per day for Men 19-50 years
Water	2.62% 97g	2.97% 110g	3700g per day for Men 19-50 years

Nutrient Comparison: Microwaved Yellow Corn, Whole Kernel, Frozen VS Canned Corn With Red And Green Peppers with Liquids per 5 oz

Compare the macro and micronutrient content in 5 oz of Microwaved Yellow Corn, Whole Kernel, Frozen versus 5 oz of Canned Corn With Red And Green Peppers with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Microwaved Yellow Corn, Whole Kernel, Frozen vs Canned Corn With Red And Green Peppers with Liquids:

• 5 ounces of Microwaved Yellow Corn, Whole Kernel, Frozen have 3.8 times more Vitamin B1, 2.2 times more Vitamin B3, 1.4 times more Vitamin B5 and 1.2 times more Vitamin B6 than Canned Corn With Red And Green Peppers with Liquids.
• While 5 oz of Canned Corn With Red And Green Peppers Solids and Liquids contain 1.6 times more Vitamin B2 than Microwaved Yellow Corn, Whole Kernel, Frozen.
• Both Microwaved Yellow Corn, Whole Kernel, Frozen and Canned Corn With Red And Green Peppers with Liquids provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Canned Corn With Red And Green Peppers with Liquids have insufficient amounts of Vitamin B1
• Both Microwaved Yellow Corn, Whole Kernel, Frozen as well as Canned Corn With Red And Green Peppers Solids and Liquids have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Microwaved Yellow Corn, Whole Kernel, Frozen vs Canned Corn With Red And Green Peppers with Liquids:

• 5 ounces of Microwaved Yellow Corn, Whole Kernel, Frozen have 3 times more Manganese, 1.5 times more Phosphorus, 1.8 times more Potassium and 1.4 times more Zinc than Canned Corn With Red And Green Peppers with Liquids.
• While 5 oz of Canned Corn With Red And Green Peppers Solids and Liquids contain 2 times more Iron and 86.8 times more Sodium than Microwaved Yellow Corn, Whole Kernel, Frozen.
• Both Microwaved Yellow Corn, Whole Kernel, Frozen and Canned Corn With Red And Green Peppers with Liquids contain similar levels of Copper and Magnesium per five ounces.
• 5 ounces of Canned Corn With Red And Green Peppers with Liquids lack sufficient amounts of Manganese
• Both Microwaved Yellow Corn, Whole Kernel, Frozen as well as Canned Corn With Red And Green Peppers Solids and Liquids lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Microwaved Yellow Corn, Whole Kernel, Frozen have 1.5 times more Energy, 1.8 times more Omega 6, 1.4 times more Carbohydrate and 1.6 times more Protein than Canned Corn With Red And Green Peppers with Liquids.
• 5 ounces of Canned Corn With Red And Green Peppers with Liquids provide inadequate amounts of Omega 6
• Both Microwaved Yellow Corn, Whole Kernel, Frozen as well as Canned Corn With Red And Green Peppers Solids and Liquids provide inadequate amounts of Omega 3 in five ounces.