Comparing Nutrients in 7 ounces Frozen sweet white Corn kernels VS Canned Corn, Sweet, White, Cream Style, Regular Pack

Macros Ratio

	Protein	Fat	Carbs
Frozen sweet white Corn kernels	12%	7%	81%
Canned Corn, Sweet, White, Cream Style, Regular Pack	8%	4%	88%

Macro Nutrients

	Frozen sweet white Corn kernels	Canned Corn, Sweet, White, Cream Style, Regular Pack	Recommended Dietary Allowance
Energy	6.02% 175kcal	5.06% 147kcal	2900kcal per day for Men 19-50 years
Fat	1.58% 1.53g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	1.14% 0.37g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	3.84% 0.65g	2.25% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.6% 41g	28.4% 37g	130g per day for Men 19-50 years
Sugars	25% 18g	16.7% 12g	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	0.55% 0.4g	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	% 0.69g	NA	g per day for Men 19-50 years
Sucrose	% 17g	NA	g per day for Men 19-50 years
Fiber	15% 5.75g	6.27% 2.4g	38g per day for Men 19-50 years
Protein	10.7% 6g	6.17% 3.45g	56g per day for Men 19-50 years

Vitamins

	Frozen sweet white Corn kernels	Canned Corn, Sweet, White, Cream Style, Regular Pack	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	4.13% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.4% 3.43mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	7.14% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	9.6% 0.13mg	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	18% 71.4μg	22.3% 89.3μg	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	10% 9.13mg	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	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen sweet white Corn kernels	Canned Corn, Sweet, White, Cream Style, Regular Pack	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	4.85% 0.044mg	0.9mg per day for Men 19-50 years
Fluoride	0.72% 29μg	1.4% 55.6μg	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% 0.81mg	7.7% 0.62mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	5.87% 0.13mg	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	20% 139mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	12.4% 423mg	6.95% 236mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	34.5% 518mg	1500mg per day for Men 19-50 years
Zinc	6.68% 0.73mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	4.02% 149g	4.2% 155g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen sweet white Corn kernels VS Canned Corn, Sweet, White, Cream Style, Regular Pack per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen sweet white Corn kernels versus 7 oz of Canned Corn, Sweet, White, Cream Style, Regular Pack to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen sweet white Corn kernels vs Canned Corn, Sweet, White, Cream Style, Regular Pack:

• 7 ounces of Frozen sweet white Corn kernels have 3.3 times more Vitamin B1, 1.3 times more Vitamin B2, 1.8 times more Vitamin B3, 1.6 times more Vitamin B5, 2.8 times more Vitamin B6 and 1.4 times more Vitamin C than Canned Corn, Sweet, White, Cream Style, Regular Pack.
• Both Frozen sweet white Corn kernels and Canned Corn, Sweet, White, Cream Style, Regular Pack provide similar amounts of Vitamin B9 per seven ounces.
• Both Frozen sweet white Corn kernels as well as Canned Corn, Sweet, White, Cream Style, Regular Pack have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Frozen sweet white Corn kernels vs Canned Corn, Sweet, White, Cream Style, Regular Pack:

• 7 ounces of Frozen sweet white Corn kernels have 1.6 times more Copper, 1.3 times more Iron, 1.9 times more Manganese, 1.8 times more Phosphorus and 1.8 times more Potassium than Canned Corn, Sweet, White, Cream Style, Regular Pack.
• While 7 oz of Canned Corn, Sweet, White, Cream Style, Regular Pack contain 87 times more Sodium and 1.5 times more Zinc than Frozen sweet white Corn kernels.
• Both Frozen sweet white Corn kernels and Canned Corn, Sweet, White, Cream Style, Regular Pack contain similar levels of Magnesium and Water per seven ounces.
• Both Frozen sweet white Corn kernels as well as Canned Corn, Sweet, White, Cream Style, Regular Pack lack sufficient amounts of Calcium, Fluoride and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen sweet white Corn kernels have 1.5 times more Sugars, 2.4 times more Fiber and 1.7 times more Protein than Canned Corn, Sweet, White, Cream Style, Regular Pack.
• Both Frozen sweet white Corn kernels and Canned Corn, Sweet, White, Cream Style, Regular Pack offer comparable quantities of Energy and Carbohydrate per seven ounces.
• Both Frozen sweet white Corn kernels as well as Canned Corn, Sweet, White, Cream Style, Regular Pack provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.