Comparing Nutrients in 7 ounces Boiled Sweet Corn, White, Frozen, Kernels On Cob VS Frozen Chopped Red Sweet Peppers

Macros Ratio

	Protein	Fat	Carbs
Boiled Sweet Corn, White, Frozen, Kernels On Cob	11%	6%	83%
Frozen Chopped Red Sweet Peppers	18%	8%	74%

Macro Nutrients

	Boiled Sweet Corn, White, Frozen, Kernels On Cob	Frozen Chopped Red Sweet Peppers	Recommended Dietary Allowance
Energy	6.43% 187kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	3.95% 0.67g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34% 44.3g	6.8% 8.83g	130g per day for Men 19-50 years
Sugars	NA	8.92% 6.47g	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	11% 4.17g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	11% 6.17g	3.83% 2.14g	56g per day for Men 19-50 years

Vitamins

	Boiled Sweet Corn, White, Frozen, Kernels On Cob	Frozen Chopped Red Sweet Peppers	Recommended Dietary Allowance
Vitamin A	0% 0μg	26.7% 240μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	11.4% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	1.2% 0.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	21% 0.27mg	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	6.95% 27.8μg	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	10.6% 9.53mg	129% 116mg	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	16.3% 2.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.3% 7.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sweet Corn, White, Frozen, Kernels On Cob	Frozen Chopped Red Sweet Peppers	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	10% 0.091mg	11.7% 0.11mg	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	15% 1.2mg	15.4% 1.23mg	8mg per day for Men 19-50 years
Magnesium	13.7% 57.5mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	10% 0.23mg	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	21.3% 149mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	14.7% 498mg	5.3% 181mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	11.4% 1.25mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	3.93% 145g	5.04% 186g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Sweet Corn, White, Frozen, Kernels On Cob VS Frozen Chopped Red Sweet Peppers per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Sweet Corn, White, Frozen, Kernels On Cob versus 7 oz of Frozen Chopped Red Sweet Peppers to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Sweet Corn, White, Frozen, Kernels On Cob vs Frozen Chopped Red Sweet Peppers:

• 7 ounces of Boiled Sweet Corn, White, Frozen, Kernels On Cob have 2.5 times more Vitamin B1, 1.8 times more Vitamin B2, 8.3 times more Vitamin B5, 1.6 times more Vitamin B6 and 2.2 times more Vitamin B9 than Frozen Chopped Red Sweet Peppers.
• While 7 oz of Frozen Chopped Red Sweet Peppers, Unprepared contain more Vitamin A and 12.2 times more Vitamin C than Boiled and Drained Sweet Corn, White, Frozen, Kernels On Cob.
• Both Boiled Sweet Corn, White, Frozen, Kernels On Cob and Frozen Chopped Red Sweet Peppers provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Boiled Sweet Corn, White, Frozen, Kernels On Cob have insufficient amounts of Vitamin A
• 7 ounces of Frozen Chopped Red Sweet Peppers have insufficient amounts of Vitamin B5
• Both Boiled and Drained Sweet Corn, White, Frozen, Kernels On Cob as well as Frozen Chopped Red Sweet Peppers, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Sweet Corn, White, Frozen, Kernels On Cob vs Frozen Chopped Red Sweet Peppers:

• 7 ounces of Boiled Sweet Corn, White, Frozen, Kernels On Cob have 3.6 times more Magnesium, 1.2 times more Manganese, 4.4 times more Phosphorus, 2.8 times more Potassium and 10.5 times more Zinc than Frozen Chopped Red Sweet Peppers.
• While 7 oz of Frozen Chopped Red Sweet Peppers, Unprepared contain 1.3 times more Water than Boiled and Drained Sweet Corn, White, Frozen, Kernels On Cob.
• Both Boiled Sweet Corn, White, Frozen, Kernels On Cob and Frozen Chopped Red Sweet Peppers contain similar levels of Copper and Iron per seven ounces.
• 7 ounces of Frozen Chopped Red Sweet Peppers lack sufficient amounts of Magnesium and Zinc
• Both Boiled and Drained Sweet Corn, White, Frozen, Kernels On Cob as well as Frozen Chopped Red Sweet Peppers, Unprepared lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Sweet Corn, White, Frozen, Kernels On Cob have 4.7 times more Energy, 5 times more Carbohydrate, 1.3 times more Fiber and 2.9 times more Protein than Frozen Chopped Red Sweet Peppers.
• 7 ounces of Frozen Chopped Red Sweet Peppers provide inadequate amounts of Energy and Protein
• Both Boiled and Drained Sweet Corn, White, Frozen, Kernels On Cob as well as Frozen Chopped Red Sweet Peppers, Unprepared provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.