Comparing Nutrients in 7 ounces Canned Corn, Sweet, Yellow, Cream Style, No Salt Added VS Boiled Yellow Sweet Corn with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Corn, Sweet, Yellow, Cream Style, No Salt Added	8%	5%	87%
Boiled Yellow Sweet Corn with Salt	12%	12%	76%

Macro Nutrients

	Canned Corn, Sweet, Yellow, Cream Style, No Salt Added	Boiled Yellow Sweet Corn with Salt	Recommended Dietary Allowance
Energy	4.93% 143kcal	6.57% 191kcal	2900kcal per day for Men 19-50 years
Fat	0.86% 0.83g	3.07% 2.98g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	1.22% 0.39g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	2.25% 0.38g	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	27.7% 36g	32% 41.6g	130g per day for Men 19-50 years
Sugars	8.84% 6.4g	12.4% 9g	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	0.63% 0.46g	2.16% 1.57g	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	% 0.46g	% 1.67g	g per day for Men 19-50 years
Sucrose	% 5.28g	% 5.44g	g per day for Men 19-50 years
Fiber	6.27% 2.4g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	6.17% 3.45g	12% 6.77g	56g per day for Men 19-50 years

Vitamins

	Canned Corn, Sweet, Yellow, Cream Style, No Salt Added	Boiled Yellow Sweet Corn with Salt	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.13% 0.05mg	15.4% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.1% 0.11mg	8.7% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	21% 3.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.14% 0.36mg	31.4% 1.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	21.2% 0.28mg	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	22.3% 89.3μg	11.4% 45.6μg	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% 9.13mg	12% 11mg	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% 0μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Corn, Sweet, Yellow, Cream Style, No Salt Added	Boiled Yellow Sweet Corn with Salt	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	11.5% 0.1mg	11% 0.097mg	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	9.43% 0.75mg	11% 0.89mg	8mg per day for Men 19-50 years
Magnesium	8.03% 33.7mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	3.36% 0.077mg	14.4% 0.33mg	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	14.5% 101mg	22% 153mg	700mg per day for Men 19-50 years
Potassium	7.82% 266mg	12.7% 433mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	33.5% 502mg	1500mg per day for Men 19-50 years
Zinc	9.56% 1.05mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	4.22% 156g	3.94% 146g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Corn, Sweet, Yellow, Cream Style, No Salt Added VS Boiled Yellow Sweet Corn with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Corn, Sweet, Yellow, Cream Style, No Salt Added versus 7 oz of Boiled Yellow Sweet Corn with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Corn, Sweet, Yellow, Cream Style, No Salt Added vs Boiled Yellow Sweet Corn with Salt:

• 7 ounces of Canned Corn, Sweet, Yellow, Cream Style, No Salt Added have 2 times more Vitamin B9 than Boiled Yellow Sweet Corn with Salt.
• While 7 oz of Boiled and Drained Yellow Sweet Corn with Salt contain 3.7 times more Vitamin B1, 1.8 times more Vitamin B3, 4.4 times more Vitamin B5 and 2.2 times more Vitamin B6 than Canned Corn, Sweet, Yellow, Cream Style, No Salt Added.
• Both Canned Corn, Sweet, Yellow, Cream Style, No Salt Added and Boiled Yellow Sweet Corn with Salt provide similar amounts of Vitamin B2 and Vitamin C per seven ounces.
• Both Canned Corn, Sweet, Yellow, Cream Style, No Salt Added as well as Boiled and Drained Yellow Sweet Corn with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Canned Corn, Sweet, Yellow, Cream Style, No Salt Added vs Boiled Yellow Sweet Corn with Salt:

• 7 oz of Boiled and Drained Yellow Sweet Corn with Salt contain 1.5 times more Magnesium, 4.3 times more Manganese, 1.5 times more Phosphorus, 1.6 times more Potassium and 84.3 times more Sodium than Canned Corn, Sweet, Yellow, Cream Style, No Salt Added.
• Both Canned Corn, Sweet, Yellow, Cream Style, No Salt Added and Boiled Yellow Sweet Corn with Salt contain similar levels of Copper, Iron and Zinc per seven ounces.
• 7 ounces of Canned Corn, Sweet, Yellow, Cream Style, No Salt Added lack sufficient amounts of Manganese
• Both Canned Corn, Sweet, Yellow, Cream Style, No Salt Added as well as Boiled and Drained Yellow Sweet Corn with Salt lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled and Drained Yellow Sweet Corn with Salt contain 1.3 times more Energy, 3 times more Omega 6, 1.4 times more Sugars, 2 times more Fiber and 2 times more Protein than Canned Corn, Sweet, Yellow, Cream Style, No Salt Added.
• Both Canned Corn, Sweet, Yellow, Cream Style, No Salt Added and Boiled Yellow Sweet Corn with Salt offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Canned Corn, Sweet, Yellow, Cream Style, No Salt Added provide inadequate amounts of Omega 6
• Both Canned Corn, Sweet, Yellow, Cream Style, No Salt Added as well as Boiled and Drained Yellow Sweet Corn with Salt provide inadequate amounts of Omega 3 in seven ounces.