Comparing Nutrients in 7 ounces Canned Corn, Sweet, White, Vacuum Pack, No Salt Added VS Frozen sweet white Corn kernels

Macros Ratio

	Protein	Fat	Carbs
Canned Corn, Sweet, White, Vacuum Pack, No Salt Added	10%	5%	85%
Frozen sweet white Corn kernels	12%	7%	81%

Macro Nutrients

	Canned Corn, Sweet, White, Vacuum Pack, No Salt Added	Frozen sweet white Corn kernels	Recommended Dietary Allowance
Energy	5.4% 157kcal	6.02% 175kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	1.58% 1.53g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	1.14% 0.37g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	2.7% 0.46g	3.84% 0.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.7% 38.6g	31.6% 41g	130g per day for Men 19-50 years
Sugars	NA	25% 18g	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	0.55% 0.4g	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	% 0.69g	g per day for Men 19-50 years
Sucrose	NA	% 17g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	15% 5.75g	38g per day for Men 19-50 years
Protein	8.54% 4.8g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Canned Corn, Sweet, White, Vacuum Pack, No Salt Added	Frozen sweet white Corn kernels	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.8% 0.081mg	13.7% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.5% 2.3mg	21.4% 3.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.8% 1.34mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.4% 0.11mg	27% 0.35mg	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	24.3% 97μg	18% 71.4μg	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	18% 16mg	14% 12.5mg	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	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Corn, Sweet, White, Vacuum Pack, No Salt Added	Frozen sweet white Corn kernels	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.095mg	7.94% 0.071mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.72% 29μg	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	10.4% 0.83mg	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	5.8% 0.13mg	11% 0.25mg	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	18% 127mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	11% 369mg	12.4% 423mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	6.68% 0.73mg	11mg per day for Men 19-50 years
Water	4.1% 152g	4.02% 149g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Corn, Sweet, White, Vacuum Pack, No Salt Added vs Frozen sweet white Corn kernels:

• Canned Corn, Sweet, White, Vacuum Pack, No Salt Added has 2.4 times more Vitamin B5, 1.4 times more Vitamin B9 and 1.3 times more Vitamin C than Frozen sweet white Corn kernels.
• While Frozen sweet white Corn kernels contain 2 times more Vitamin B1, 1.5 times more Vitamin B3 and 3.2 times more Vitamin B6 than Canned Corn, Sweet, White, Vacuum Pack, No Salt Added.
• Both Canned Corn, Sweet, White, Vacuum Pack, No Salt Added and Frozen sweet white Corn kernels have similar amounts of Vitamin B2 per 7 oz.
• Both Canned Corn, Sweet, White, Vacuum Pack, No Salt Added as well as Frozen sweet white Corn kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Canned Corn, Sweet, White, Vacuum Pack, No Salt Added vs Frozen sweet white Corn kernels:

• Canned Corn, Sweet, White, Vacuum Pack, No Salt Added has 1.3 times more Copper, 1.3 times more Magnesium and 1.2 times more Zinc than Frozen sweet white Corn kernels.
• While Frozen sweet white Corn kernels contain 1.9 times more Manganese than Canned Corn, Sweet, White, Vacuum Pack, No Salt Added.
• Both Canned Corn, Sweet, White, Vacuum Pack, No Salt Added and Frozen sweet white Corn kernels have similar amounts of Iron, Phosphorus, Potassium, Selenium and Water per 7 oz.
• Both Canned Corn, Sweet, White, Vacuum Pack, No Salt Added as well as Frozen sweet white Corn kernels have insufficient amounts of Calcium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Frozen sweet white Corn kernels contain 1.4 times more Omega 6, 1.5 times more Fiber and 1.3 times more Protein than Canned Corn, Sweet, White, Vacuum Pack, No Salt Added.
• Both Canned Corn, Sweet, White, Vacuum Pack, No Salt Added and Frozen sweet white Corn kernels have similar amounts of Energy and Carbohydrate per 7 oz.
• Both Canned Corn, Sweet, White, Vacuum Pack, No Salt Added as well as Frozen sweet white Corn kernels have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.