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

Macros Ratio

	Protein	Fat	Carbs
Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	12%	7%	81%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Dried Beechnuts	Recommended Dietary Allowance
Energy	6.02% 175kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.55g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	35.5% 11.3g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	211% 3.37g	1.6g per day for Men 19-50 years
Omega 6	4.14% 0.7g	215% 36.5g	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	51% 66.5g	130g per day for Men 19-50 years
Sugars	6.84% 4.96g	NA	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	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	% 0.75g	NA	g per day for Men 19-50 years
Sucrose	% 3.27g	NA	g per day for Men 19-50 years
Fiber	11% 4.17g	NA	38g per day for Men 19-50 years
Protein	10.7% 6g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.7% 0.16mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.4% 0.13mg	56.6% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.6% 3.45mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.3% 0.72mg	36.7% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.6% 0.33mg	104% 1.36mg	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	56% 224μg	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	34% 30.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.06% 0.16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Dried Beechnuts	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	148% 1.33mg	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	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	10.6% 0.24mg	116% 2.66mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	12.4% 423mg	59.4% 2018mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	4.02% 149g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Corn, sweet, yellow, frozen, kernels cut off cob, unprepared VS Dried Beechnuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared versus 7 oz of Dried Beechnuts to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have 2 times more Vitamin B3 than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 3.7 times more Vitamin B1, 5.5 times more Vitamin B2, 2.6 times more Vitamin B5, 4.1 times more Vitamin B6, 3.1 times more Vitamin B9 and 2.4 times more Vitamin C than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

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

• 7 ounces of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have more Magnesium, more Phosphorus and 11.4 times more Water than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 18.6 times more Copper, 5.9 times more Iron, 10.9 times more Manganese, 4.8 times more Potassium and 12.7 times more Sodium than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared and Dried Beechnuts contain similar levels of Zinc per seven ounces.
• 7 ounces of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared as well as Dried Beechnuts lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Beechnuts contain 6.5 times more Energy, 64.1 times more Fat, 48.1 times more Saturated Fat, 154.5 times more Omega 3, 51.8 times more Omega 6, 1.6 times more Carbohydrate and 2.1 times more Protein than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• 7 ounces of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared provide inadequate amounts of Omega 3