Comparing Nutrients in 7 ounces Corn, sweet, white, frozen, kernels on cob, unprepared VS Cooked Frozen Chopped Red Sweet Peppers with Salt

Macros Ratio

	Protein	Fat	Carbs
Corn, sweet, white, frozen, kernels on cob, unprepared	11%	6%	83%
Cooked Frozen Chopped Red Sweet Peppers with Salt	20%	9%	71%

Macro Nutrients

	Corn, sweet, white, frozen, kernels on cob, unprepared	Cooked Frozen Chopped Red Sweet Peppers with Salt	Recommended Dietary Allowance
Energy	6.7% 194kcal	1.1% 31.8kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.55g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	4.16% 0.71g	1.05% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 46.6g	5.05% 6.57g	130g per day for Men 19-50 years
Sugars	NA	7.83% 5.68g	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	14.6% 5.56g	4.18% 1.6g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	3.37% 1.9g	56g per day for Men 19-50 years

Vitamins

	Corn, sweet, white, frozen, kernels on cob, unprepared	Cooked Frozen Chopped Red Sweet Peppers with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	21% 191μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	8.43% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	4.73% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.34mg	13.4% 2.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	0.91% 0.046mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.3% 0.36mg	16.5% 0.21mg	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	20% 79.4μg	4.96% 20μg	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	16% 14.3mg	91% 81.8mg	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	14.3% 2.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.62% 6.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Corn, sweet, white, frozen, kernels on cob, unprepared	Cooked Frozen Chopped Red Sweet Peppers with Salt	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	11.2% 0.1mg	9.7% 0.087mg	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	17% 1.35mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	3.3% 14mg	420mg per day for Men 19-50 years
Manganese	13.6% 0.31mg	8.37% 0.19mg	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	24.7% 173mg	3.7% 25.8mg	700mg per day for Men 19-50 years
Potassium	17% 583mg	4.2% 143mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	31.8% 476mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	3.85% 142g	5.08% 188g	3700g per day for Men 19-50 years

Nutrient Comparison: Corn, sweet, white, frozen, kernels on cob, unprepared VS Cooked Frozen Chopped Red Sweet Peppers with Salt per 7 oz

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

Lets compare vitamin content per 7 ounces of Corn, sweet, white, frozen, kernels on cob, unprepared vs Cooked Frozen Chopped Red Sweet Peppers with Salt:

• 7 ounces of Corn, sweet, white, frozen, kernels on cob, unprepared have 2 times more Vitamin B1, 2.8 times more Vitamin B2, 1.6 times more Vitamin B3, 12.7 times more Vitamin B5, 1.7 times more Vitamin B6 and 4 times more Vitamin B9 than Cooked Frozen Chopped Red Sweet Peppers with Salt.
• While 7 oz of Boiled Chopped Frozen Red Sweet Peppers, drained with Salt contain more Vitamin A and 5.7 times more Vitamin C than Corn, sweet, white, frozen, kernels on cob, unprepared.
• 7 ounces of Corn, sweet, white, frozen, kernels on cob, unprepared have insufficient amounts of Vitamin A
• 7 ounces of Cooked Frozen Chopped Red Sweet Peppers with Salt have insufficient amounts of Vitamin B5
• Both Corn, sweet, white, frozen, kernels on cob, unprepared as well as Boiled Chopped Frozen Red Sweet Peppers, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Corn, sweet, white, frozen, kernels on cob, unprepared vs Cooked Frozen Chopped Red Sweet Peppers with Salt:

• 7 ounces of Corn, sweet, white, frozen, kernels on cob, unprepared have 1.3 times more Iron, 4.6 times more Magnesium, 1.6 times more Manganese, 6.7 times more Phosphorus, 4.1 times more Potassium and 14 times more Zinc than Cooked Frozen Chopped Red Sweet Peppers with Salt.
• While 7 oz of Boiled Chopped Frozen Red Sweet Peppers, drained with Salt contain 48 times more Sodium and 1.3 times more Water than Corn, sweet, white, frozen, kernels on cob, unprepared.
• Both Corn, sweet, white, frozen, kernels on cob, unprepared and Cooked Frozen Chopped Red Sweet Peppers with Salt contain similar levels of Copper per seven ounces.
• 7 ounces of Cooked Frozen Chopped Red Sweet Peppers with Salt lack sufficient amounts of Magnesium, Phosphorus and Zinc
• Both Corn, sweet, white, frozen, kernels on cob, unprepared as well as Boiled Chopped Frozen Red Sweet Peppers, drained with Salt lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Corn, sweet, white, frozen, kernels on cob, unprepared have 6.1 times more Energy, 4 times more Omega 6, 7.1 times more Carbohydrate, 3.5 times more Fiber and 3.5 times more Protein than Cooked Frozen Chopped Red Sweet Peppers with Salt.
• 7 ounces of Cooked Frozen Chopped Red Sweet Peppers with Salt provide inadequate amounts of Energy, Omega 6 and Protein
• Both Corn, sweet, white, frozen, kernels on cob, unprepared as well as Boiled Chopped Frozen Red Sweet Peppers, drained with Salt provide inadequate amounts of Omega 3 in seven ounces.