Comparing Nutrients in 7 ounces Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob VS Canned Corn With Red And Green Peppers with Liquids

Macros Ratio

	Protein	Fat	Carbs
Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob	11%	6%	83%
Canned Corn With Red And Green Peppers with Liquids	11%	6%	83%

Macro Nutrients

	Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob	Canned Corn With Red And Green Peppers with Liquids	Recommended Dietary Allowance
Energy	6.43% 187kcal	5.13% 149kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	3.95% 0.67g	2.95% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34% 44.3g	27.7% 36g	130g per day for Men 19-50 years
Sugars	9.83% 7.12g	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	1.45% 1.05g	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	% 1.1g	NA	g per day for Men 19-50 years
Sucrose	% 4.54g	NA	g per day for Men 19-50 years
Fiber	14.6% 5.56g	NA	38g per day for Men 19-50 years
Protein	11% 6.17g	8.26% 4.62g	56g per day for Men 19-50 years

Vitamins

	Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob	Canned Corn With Red And Green Peppers with Liquids	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	3.64% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	17.7% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	15% 0.19mg	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	15.4% 61.5μg	17% 67.5μg	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	10.6% 9.53mg	19.4% 17.5mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob	Canned Corn With Red And Green Peppers with Liquids	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	10% 0.091mg	13.2% 0.12mg	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	15% 1.2mg	19.6% 1.57mg	8mg per day for Men 19-50 years
Magnesium	13.7% 57.5mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	3.7% 0.085mg	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	21.3% 149mg	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	14.7% 498mg	8.93% 304mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	46% 689mg	1500mg per day for Men 19-50 years
Zinc	11.4% 1.25mg	6.68% 0.73mg	11mg per day for Men 19-50 years
Water	3.93% 145g	4.16% 154g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob vs Canned Corn With Red And Green Peppers with Liquids:

• Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob have 7.9 times more Vitamin B1, 1.6 times more Vitamin B3 and 2.3 times more Vitamin B6 than Canned Corn With Red And Green Peppers Solids and Liquids.
• While Canned Corn With Red And Green Peppers Solids and Liquids contain 1.8 times more Vitamin B5 and 1.8 times more Vitamin C than Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob.
• Both Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob and Canned Corn With Red And Green Peppers Solids and Liquids have similar amounts of Vitamin A, Vitamin B2 and Vitamin B9 per 7 oz.
• Both Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob as well as Canned Corn With Red And Green Peppers Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob vs Canned Corn With Red And Green Peppers with Liquids:

• Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob have 3.3 times more Manganese, 1.2 times more Phosphorus, 1.6 times more Potassium and 1.7 times more Zinc than Canned Corn With Red And Green Peppers Solids and Liquids.
• While Canned Corn With Red And Green Peppers Solids and Liquids contain 1.3 times more Copper, 1.3 times more Iron and 86.8 times more Sodium than Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob.
• Both Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob and Canned Corn With Red And Green Peppers Solids and Liquids have similar amounts of Magnesium, Selenium and Water per 7 oz.
• Both Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob as well as Canned Corn With Red And Green Peppers Solids and Liquids have insufficient amounts of Calcium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob have 1.3 times more Energy, 1.3 times more Omega 6, 1.2 times more Carbohydrate and 1.3 times more Protein than Canned Corn With Red And Green Peppers Solids and Liquids.
• Both Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob as well as Canned Corn With Red And Green Peppers Solids and Liquids have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.