Comparing Nutrients in 7 ounces White Sweet Corn VS Boiled White Sweet Corn

Macros Ratio

	Protein	Fat	Carbs
White Sweet Corn	13%	11%	76%
Boiled White Sweet Corn	12%	11%	77%

Macro Nutrients

	White Sweet Corn	Boiled White Sweet Corn	Recommended Dietary Allowance
Energy	5.9% 171kcal	6.64% 192kcal	2900kcal per day for Men 19-50 years
Fat	2.4% 2.34g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	1.22% 0.39g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	6.33% 1.08g	6.84% 1.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29% 37.7g	33% 43g	130g per day for Men 19-50 years
Sugars	8.8% 6.4g	21% 15.3g	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	2.8% 2.02g	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	% 1.4g	g per day for Men 19-50 years
Sucrose	NA	% 12g	g per day for Men 19-50 years
Fiber	14% 5.36g	14% 5.36g	38g per day for Men 19-50 years
Protein	11.4% 6.4g	12% 6.63g	56g per day for Men 19-50 years

Vitamins

	White Sweet Corn	Boiled White Sweet Corn	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.37mg	20.7% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	29.7% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.4% 0.11mg	19.4% 0.25mg	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	23% 91μg	9.92% 39.7μg	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	15% 13.5mg	13.7% 12.3mg	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	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Sweet Corn	Boiled White Sweet Corn	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	12.6% 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	13% 1.03mg	13.6% 1.1mg	8mg per day for Men 19-50 years
Magnesium	17.5% 73.4mg	14.6% 61.5mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	18.5% 0.42mg	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	25.2% 177mg	26% 183mg	700mg per day for Men 19-50 years
Potassium	15.8% 536mg	14.7% 500mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	4.07% 151g	3.9% 145g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of White Sweet Corn vs Boiled White Sweet Corn:

• Raw White Sweet Corn has 2.2 times more Vitamin B1 and 2.3 times more Vitamin B9 than Boiled and Drained White Sweet Corn.
• While Boiled and Drained White Sweet Corn contains 2.3 times more Vitamin B6 than Raw White Sweet Corn.
• Both Raw White Sweet Corn and Boiled and Drained White Sweet Corn have similar amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin C per 7 oz.
• Both Raw White Sweet Corn as well as Boiled and Drained White Sweet Corn have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for White Sweet Corn vs Boiled White Sweet Corn:

• Raw White Sweet Corn has 5 times more Sodium than Boiled and Drained White Sweet Corn.
• While Boiled and Drained White Sweet Corn contains 1.3 times more Manganese and 1.3 times more Selenium than Raw White Sweet Corn.
• Both Raw White Sweet Corn and Boiled and Drained White Sweet Corn have similar amounts of Copper, Iron, Magnesium, Phosphorus, Potassium, Zinc and Water per 7 oz.
• Both Raw White Sweet Corn as well as Boiled and Drained White Sweet Corn have insufficient amounts of Calcium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained White Sweet Corn contains 2.4 times more Sugars than Raw White Sweet Corn.
• Both Raw White Sweet Corn and Boiled and Drained White Sweet Corn have similar amounts of Energy, Fat, Omega 3, Omega 6, Carbohydrate, Fiber and Protein per 7 oz.
• Both Raw White Sweet Corn as well as Boiled and Drained White Sweet Corn have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.