Comparing Nutrients in 7 ounces Canned Corn, Sweet, Yellow, Rinsed With Tap Water VS Boiled Frozen sweet yellow Corn kernels

Macros Ratio

	Protein	Fat	Carbs
Canned Corn, Sweet, Yellow, Rinsed With Tap Water	12%	17%	71%
Boiled Frozen sweet yellow Corn kernels	11%	6%	83%

Macro Nutrients

	Canned Corn, Sweet, Yellow, Rinsed With Tap Water	Boiled Frozen sweet yellow Corn kernels	Recommended Dietary Allowance
Energy	4.38% 127kcal	5.54% 161kcal	2900kcal per day for Men 19-50 years
Fat	2.93% 2.84g	1.37% 1.33g	97g per day for Men 19-50 years
Saturated Fat	1.36% 0.43g	0.64% 0.2g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	7.73% 1.3g	3.6% 0.61g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	29.5% 38.3g	130g per day for Men 19-50 years
Sugars	11.2% 8.16g	8.4% 6.1g	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	0.47% 0.34g	1.26% 0.91g	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	% 0.52g	% 0.95g	g per day for Men 19-50 years
Sucrose	% 7.16g	% 3.9g	g per day for Men 19-50 years
Fiber	8.88% 3.37g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	7.73% 4.33g	9.04% 5.06g	56g per day for Men 19-50 years

Vitamins

	Canned Corn, Sweet, Yellow, Rinsed With Tap Water	Boiled Frozen sweet yellow Corn kernels	Recommended Dietary Allowance
Vitamin A	NA	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.67% 1.55mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	15% 0.2mg	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	14.4% 57.5μg	17.4% 69.5μg	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	3.75% 3.37mg	7.7% 6.95mg	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	NA	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Corn, Sweet, Yellow, Rinsed With Tap Water	Boiled Frozen sweet yellow Corn kernels	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	6.84% 0.062mg	10.6% 0.095mg	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	5.46% 0.44mg	11.7% 0.93mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	4.83% 0.11mg	13.4% 0.31mg	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	11.6% 81.4mg	22.4% 157mg	700mg per day for Men 19-50 years
Potassium	6.77% 230mg	13.6% 462mg	3400mg per day for Men 19-50 years
Selenium	NA	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	21.6% 323mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	11.4% 1.25mg	11mg per day for Men 19-50 years
Water	4.44% 164g	4.13% 153g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Corn, Sweet, Yellow, Rinsed With Tap Water vs Boiled Frozen sweet yellow Corn kernels:

• Boiled Frozen sweet yellow Corn kernels, drained contain 2 times more Vitamin B1, 4.1 times more Vitamin B2, 1.7 times more Vitamin B3 and 2.1 times more Vitamin C than Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids.
• Both Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids and Boiled Frozen sweet yellow Corn kernels, drained have similar amounts of Vitamin B9 per 7 oz.
• Both Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids as well as Boiled Frozen sweet yellow Corn kernels, drained have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Canned Corn, Sweet, Yellow, Rinsed With Tap Water vs Boiled Frozen sweet yellow Corn kernels:

• Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids have 163 times more Sodium than Boiled Frozen sweet yellow Corn kernels, drained.
• While Boiled Frozen sweet yellow Corn kernels, drained contain 1.5 times more Copper, 2.1 times more Iron, 2.5 times more Magnesium, 2.8 times more Manganese, 1.9 times more Phosphorus, 2 times more Potassium and 2.3 times more Zinc than Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids.
• Both Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids and Boiled Frozen sweet yellow Corn kernels, drained have similar amounts of Water per 7 oz.
• Both Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids as well as Boiled Frozen sweet yellow Corn kernels, drained have insufficient amounts of Calcium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids have 2.1 times more Fat, 2.2 times more Omega 3, 2.1 times more Omega 6 and 1.3 times more Sugars than Boiled Frozen sweet yellow Corn kernels, drained.
• While Boiled Frozen sweet yellow Corn kernels, drained contain 1.3 times more Energy, 1.5 times more Carbohydrate and 1.4 times more Fiber than Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids.
• Both Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids and Boiled Frozen sweet yellow Corn kernels, drained have similar amounts of Protein per 7 oz.
• Both Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids as well as Boiled Frozen sweet yellow Corn kernels, drained have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.