Comparing Nutrients in 5 ounces Cornsalad VS Microwaved Yellow Corn, Whole Kernel, Frozen

Macros Ratio

	Protein	Fat	Carbs
Cornsalad	31%	14%	55%
Microwaved Yellow Corn, Whole Kernel, Frozen	11%	10%	79%

Macro Nutrients

	Cornsalad	Microwaved Yellow Corn, Whole Kernel, Frozen	Recommended Dietary Allowance
Energy	1.03% 29.8kcal	5.52% 160kcal	2900kcal per day for Men 19-50 years
Fat	0.58% 0.57g	2.08% 2g	97g per day for Men 19-50 years
Saturated Fat	NA	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	NA	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	NA	3.74% 0.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.93% 5.1g	28.2% 36.7g	130g per day for Men 19-50 years
Sugars	NA	6.57% 4.76g	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	0.51% 0.37g	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	% 0.61g	g per day for Men 19-50 years
Sucrose	NA	% 3.8g	g per day for Men 19-50 years
Fiber	NA	9.7% 3.7g	38g per day for Men 19-50 years
Protein	5.06% 2.83g	9.16% 5.13g	56g per day for Men 19-50 years

Vitamins

	Cornsalad	Microwaved Yellow Corn, Whole Kernel, Frozen	Recommended Dietary Allowance
Vitamin A	56% 503μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.4% 0.1mg	9.8% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.5% 0.12mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.68% 0.59mg	18.3% 2.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.2% 0.06mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.8% 0.39mg	13% 0.17mg	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	4.96% 20μg	13.5% 54μg	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	60% 54mg	NA	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	NA	0.94% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.47% 0.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cornsalad	Microwaved Yellow Corn, Whole Kernel, Frozen	Recommended Dietary Allowance
Calcium	5.4% 54mg	0.71% 7.1mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	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	38.6% 3.1mg	6.9% 0.55mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	7.95% 0.18mg	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	10.7% 75mg	19.2% 135mg	700mg per day for Men 19-50 years
Potassium	19% 651mg	11.5% 391mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	NA	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	7.6% 0.84mg	6.83% 0.75mg	11mg per day for Men 19-50 years
Water	3.56% 132g	2.62% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Cornsalad VS Microwaved Yellow Corn, Whole Kernel, Frozen per 5 oz

Compare the macro and micronutrient content in 5 oz of Cornsalad versus 5 oz of Microwaved Yellow Corn, Whole Kernel, Frozen to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cornsalad vs Microwaved Yellow Corn, Whole Kernel, Frozen:

• 5 ounces of Cornsalad have 29.6 times more Vitamin A, 1.7 times more Vitamin B2 and 2.3 times more Vitamin B6 than Microwaved Yellow Corn, Whole Kernel, Frozen.
• While 5 oz of Microwaved Yellow Corn, Whole Kernel, Frozen contain 5 times more Vitamin B3, 15.2 times more Vitamin B5 and 2.7 times more Vitamin B9 than Raw Cornsalad.
• Both Cornsalad and Microwaved Yellow Corn, Whole Kernel, Frozen provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Cornsalad have insufficient amounts of Vitamin B5
• 5 ounces of Microwaved Yellow Corn, Whole Kernel, Frozen have insufficient amounts of Vitamin A
• Both Raw Cornsalad as well as Microwaved Yellow Corn, Whole Kernel, Frozen have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Cornsalad vs Microwaved Yellow Corn, Whole Kernel, Frozen:

• 5 ounces of Cornsalad have 7.6 times more Calcium, 2.5 times more Copper, 5.6 times more Iron, 2.8 times more Manganese, 1.7 times more Potassium and 1.4 times more Water than Microwaved Yellow Corn, Whole Kernel, Frozen.
• While 5 oz of Microwaved Yellow Corn, Whole Kernel, Frozen contain 1.9 times more Magnesium and 1.8 times more Phosphorus than Raw Cornsalad.
• Both Cornsalad and Microwaved Yellow Corn, Whole Kernel, Frozen contain similar levels of Zinc per five ounces.
• 5 ounces of Microwaved Yellow Corn, Whole Kernel, Frozen lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Microwaved Yellow Corn, Whole Kernel, Frozen contain 5.4 times more Energy, 7.2 times more Carbohydrate and 1.8 times more Protein than Raw Cornsalad.
• 5 ounces of Cornsalad provide inadequate amounts of Energy