Comparing Nutrients in 7 ounces Corn, sweet, yellow, frozen, kernels cut off cob, unprepared VS Boiled Frozen sweet yellow Corn kernels

Macros Ratio

	Protein	Fat	Carbs
Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	12%	7%	81%
Boiled Frozen sweet yellow Corn kernels	11%	6%	83%

Macro Nutrients

	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Boiled Frozen sweet yellow Corn kernels	Recommended Dietary Allowance
Energy	6.02% 175kcal	5.54% 161kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.55g	1.37% 1.33g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.64% 0.2g	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	4.14% 0.7g	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	31.6% 41g	29.5% 38.3g	130g per day for Men 19-50 years
Sugars	6.84% 4.96g	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	0.82% 0.6g	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	% 0.75g	% 0.95g	g per day for Men 19-50 years
Sucrose	% 3.27g	% 3.9g	g per day for Men 19-50 years
Fiber	11% 4.17g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	10.7% 6g	9.04% 5.06g	56g per day for Men 19-50 years

Vitamins

	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Boiled Frozen sweet yellow Corn kernels	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.7% 0.16mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.4% 0.13mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.6% 3.45mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.3% 0.72mg	6% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.6% 0.33mg	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	18% 71.4μg	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	14% 12.7mg	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	1.06% 0.16mg	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Boiled Frozen sweet yellow Corn kernels	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	10.6% 0.095mg	0.9mg per day for Men 19-50 years
Fluoride	0.72% 29μg	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	10.4% 0.83mg	11.7% 0.93mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	10.6% 0.24mg	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	20% 139mg	22.4% 157mg	700mg per day for Men 19-50 years
Potassium	12.4% 423mg	13.6% 462mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	11.4% 1.25mg	11mg per day for Men 19-50 years
Water	4.02% 149g	4.13% 153g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared vs Boiled Frozen sweet yellow Corn kernels:

• Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have 2.8 times more Vitamin B1, 1.3 times more Vitamin B3, 2.4 times more Vitamin B5, 1.7 times more Vitamin B6 and 1.8 times more Vitamin C than Boiled Frozen sweet yellow Corn kernels, drained.
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared and Boiled Frozen sweet yellow Corn kernels, drained have similar amounts of Vitamin A, Vitamin B2 and Vitamin B9 per 7 oz.
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared as well as Boiled Frozen sweet yellow Corn kernels, drained have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Corn, sweet, yellow, frozen, kernels cut off cob, unprepared vs Boiled Frozen sweet yellow Corn kernels:

• Boiled Frozen sweet yellow Corn kernels, drained contain 1.3 times more Copper, 1.6 times more Magnesium, 1.3 times more Manganese and 1.7 times more Zinc than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared and Boiled Frozen sweet yellow Corn kernels, drained have similar amounts of Iron, Phosphorus, Potassium, Selenium and Water per 7 oz.
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared 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:

Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared and Boiled Frozen sweet yellow Corn kernels, drained have similar amounts of macro-nutrients per 7 oz
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared and Boiled Frozen sweet yellow Corn kernels, drained have similar amounts of Energy, Omega 6, Carbohydrate, Sugars, Fiber and Protein per 7 oz.
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared as well as Boiled Frozen sweet yellow Corn kernels, drained have insufficient amounts of Fat, Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 7 oz.