Comparing Nutrients in 7 ounces Boiled frozen white Corn kernels, drained with Salt VS Corn, sweet, white, frozen, kernels on cob, unprepared

Macros Ratio

	Protein	Fat	Carbs
Boiled frozen white Corn kernels, drained with Salt	12%	4%	84%
Corn, sweet, white, frozen, kernels on cob, unprepared	11%	6%	83%

Macro Nutrients

	Boiled frozen white Corn kernels, drained with Salt	Corn, sweet, white, frozen, kernels on cob, unprepared	Recommended Dietary Allowance
Energy	5.47% 159kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	1.6% 1.55g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	4.16% 0.71g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	36% 46.6g	130g per day for Men 19-50 years
Sugars	8.54% 6.2g	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	12.5% 4.76g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	9.75% 5.46g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Boiled frozen white Corn kernels, drained with Salt	Corn, sweet, white, frozen, kernels on cob, unprepared	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.7% 0.16mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.58mg	21% 3.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.14% 0.36mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.7% 0.26mg	27.3% 0.36mg	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	15.4% 61.5μg	20% 79.4μg	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	6.84% 6.15mg	16% 14.3mg	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	0.93% 0.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled frozen white Corn kernels, drained with Salt	Corn, sweet, white, frozen, kernels on cob, unprepared	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	11.2% 0.1mg	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	8.7% 0.69mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	8.98% 37.7mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	13.6% 0.31mg	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	16% 113mg	24.7% 173mg	700mg per day for Men 19-50 years
Potassium	8.58% 292mg	17% 583mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	32.4% 486mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	4.1% 152g	3.85% 142g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled frozen white Corn kernels, drained with Salt VS Corn, sweet, white, frozen, kernels on cob, unprepared per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled frozen white Corn kernels, drained with Salt versus 7 oz of Corn, sweet, white, frozen, kernels on cob, unprepared to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled frozen white Corn kernels, drained with Salt vs Corn, sweet, white, frozen, kernels on cob, unprepared:

• 7 oz of Corn, sweet, white, frozen, kernels on cob, unprepared contain 1.3 times more Vitamin B3, 1.6 times more Vitamin B5, 1.4 times more Vitamin B6, 1.3 times more Vitamin B9 and 2.3 times more Vitamin C than Boiled frozen sweet white Corn kernels, drained with Salt.
• Both Boiled frozen white Corn kernels, drained with Salt and Corn, sweet, white, frozen, kernels on cob, unprepared provide similar amounts of Vitamin B1 and Vitamin B2 per seven ounces.
• Both Boiled frozen sweet white Corn kernels, drained with Salt as well as Corn, sweet, white, frozen, kernels on cob, unprepared have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled frozen white Corn kernels, drained with Salt vs Corn, sweet, white, frozen, kernels on cob, unprepared:

• 7 ounces of Boiled frozen white Corn kernels, drained with Salt have 49 times more Sodium than Corn, sweet, white, frozen, kernels on cob, unprepared.
• While 7 oz of Corn, sweet, white, frozen, kernels on cob, unprepared contain 1.4 times more Copper, 1.9 times more Iron, 1.7 times more Magnesium, 1.5 times more Phosphorus, 2 times more Potassium and 1.8 times more Zinc than Boiled frozen sweet white Corn kernels, drained with Salt.
• Both Boiled frozen white Corn kernels, drained with Salt and Corn, sweet, white, frozen, kernels on cob, unprepared contain similar levels of Manganese per seven ounces.
• Both Boiled frozen sweet white Corn kernels, drained with Salt as well as Corn, sweet, white, frozen, kernels on cob, unprepared lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Corn, sweet, white, frozen, kernels on cob, unprepared contain 1.8 times more Omega 6 than Boiled frozen sweet white Corn kernels, drained with Salt.
• Both Boiled frozen white Corn kernels, drained with Salt and Corn, sweet, white, frozen, kernels on cob, unprepared offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per seven ounces.
• 7 ounces of Boiled frozen white Corn kernels, drained with Salt provide inadequate amounts of Omega 6
• Both Boiled frozen sweet white Corn kernels, drained with Salt as well as Corn, sweet, white, frozen, kernels on cob, unprepared provide inadequate amounts of Omega 3 in seven ounces.