Comparing Nutrients in 7 ounces Yellow Sweet Corn VS Boiled Yellow Sweet Corn

Macros Ratio

	Protein	Fat	Carbs
Yellow Sweet Corn	13%	12%	75%
Boiled Yellow Sweet Corn	12%	12%	76%

Macro Nutrients

	Yellow Sweet Corn	Boiled Yellow Sweet Corn	Recommended Dietary Allowance
Energy	5.9% 171kcal	6.57% 191kcal	2900kcal per day for Men 19-50 years
Fat	2.76% 2.68g	3.07% 2.98g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	1.22% 0.39g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	5.5% 0.94g	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	28.5% 37g	32% 41.6g	130g per day for Men 19-50 years
Sugars	17% 12.4g	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	5.3% 3.85g	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	% 6.8g	% 1.67g	g per day for Men 19-50 years
Sucrose	% 1.77g	% 5.44g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	12% 6.77g	56g per day for Men 19-50 years

Vitamins

	Yellow Sweet Corn	Boiled Yellow Sweet Corn	Recommended Dietary Allowance
Vitamin A	2% 18μg	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.6% 0.31mg	15.4% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.4% 0.11mg	8.7% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	21% 3.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.5% 1.42mg	31.4% 1.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	21% 83.3μg	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	15% 13.5mg	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	0.5% 0.6μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yellow Sweet Corn	Boiled Yellow Sweet Corn	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	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	13% 1.03mg	11% 0.89mg	8mg per day for Men 19-50 years
Magnesium	17.5% 73.4mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	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	25.2% 177mg	22% 153mg	700mg per day for Men 19-50 years
Potassium	15.8% 536mg	12.7% 433mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	4.08% 151g	3.94% 146g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Yellow Sweet Corn vs Boiled Yellow Sweet Corn:

• Raw Yellow Sweet Corn has 1.7 times more Vitamin B1, 1.8 times more Vitamin B9 and 1.2 times more Vitamin C than Boiled and Drained Yellow Sweet Corn.
• While Boiled and Drained Yellow Sweet Corn contains 1.4 times more Vitamin A and 1.5 times more Vitamin B6 than Raw Yellow Sweet Corn.
• Both Raw Yellow Sweet Corn and Boiled and Drained Yellow Sweet Corn have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B5 per 7 oz.
• Both Raw Yellow Sweet Corn as well as Boiled and Drained Yellow Sweet Corn have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Yellow Sweet Corn vs Boiled Yellow Sweet Corn:

• Raw Yellow Sweet Corn has 1.4 times more Magnesium, 1.2 times more Potassium, 3 times more Selenium and 15 times more Sodium than Boiled and Drained Yellow Sweet Corn.
• While Boiled and Drained Yellow Sweet Corn contains 1.3 times more Zinc than Raw Yellow Sweet Corn.
• Both Raw Yellow Sweet Corn and Boiled and Drained Yellow Sweet Corn have similar amounts of Copper, Iron, Manganese, Phosphorus and Water per 7 oz.
• Both Raw Yellow Sweet Corn as well as Boiled and Drained Yellow Sweet Corn have insufficient amounts of Calcium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Yellow Sweet Corn has 1.6 times more Saturated Fat, 1.4 times more Sugars and 2.5 times more Fructose than Boiled and Drained Yellow Sweet Corn.
• While Boiled and Drained Yellow Sweet Corn contains 1.3 times more Omega 3 than Raw Yellow Sweet Corn.
• Both Raw Yellow Sweet Corn and Boiled and Drained Yellow Sweet Corn have similar amounts of Energy, Fat, Omega 6, Carbohydrate, Fiber and Protein per 7 oz.
• Both Raw Yellow Sweet Corn as well as Boiled and Drained Yellow Sweet Corn have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.