Comparing Nutrients in 7 ounces Cornsalad VS Canned Corn With Red And Green Peppers with Liquids

Macros Ratio

	Protein	Fat	Carbs
Cornsalad	31%	14%	55%
Canned Corn With Red And Green Peppers with Liquids	11%	6%	83%

Macro Nutrients

	Cornsalad	Canned Corn With Red And Green Peppers with Liquids	Recommended Dietary Allowance
Energy	1.44% 41.7kcal	5.13% 149kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	NA	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	NA	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	NA	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	5.5% 7.14g	27.7% 36g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	NA	38g per day for Men 19-50 years
Protein	7.1% 3.97g	8.26% 4.62g	56g per day for Men 19-50 years

Vitamins

	Cornsalad	Canned Corn With Red And Green Peppers with Liquids	Recommended Dietary Allowance
Vitamin A	78.3% 704μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	3.64% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.15% 0.82mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.67% 0.083mg	17.7% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.7% 0.54mg	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	6.95% 27.8μg	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	84.2% 76mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cornsalad	Canned Corn With Red And Green Peppers with Liquids	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	29.5% 0.27mg	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	54% 4.33mg	19.6% 1.57mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	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	15% 105mg	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	26.8% 911mg	8.93% 304mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	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	10.6% 1.17mg	6.68% 0.73mg	11mg per day for Men 19-50 years
Water	4.98% 184g	4.16% 154g	3700g per day for Men 19-50 years

Nutrient Comparison: Cornsalad VS Canned Corn With Red And Green Peppers with Liquids per 7 oz

Compare the macro and micronutrient content in 7 oz of Cornsalad versus 7 oz of Canned Corn With Red And Green Peppers with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cornsalad vs Canned Corn With Red And Green Peppers with Liquids:

• 7 ounces of Cornsalad have 29.6 times more Vitamin A, 3.2 times more Vitamin B1, 2.8 times more Vitamin B6 and 4.3 times more Vitamin C than Canned Corn With Red And Green Peppers with Liquids.
• While 7 oz of Canned Corn With Red And Green Peppers Solids and Liquids contain 2.3 times more Vitamin B3, 10.6 times more Vitamin B5 and 2.4 times more Vitamin B9 than Raw Cornsalad.
• Both Cornsalad and Canned Corn With Red And Green Peppers with Liquids provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Cornsalad have insufficient amounts of Vitamin B5
• 7 ounces of Canned Corn With Red And Green Peppers with Liquids have insufficient amounts of Vitamin A and Vitamin B1
• Both Raw Cornsalad as well as Canned Corn With Red And Green Peppers Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cornsalad vs Canned Corn With Red And Green Peppers with Liquids:

• 7 ounces of Cornsalad have 7.6 times more Calcium, 2.2 times more Copper, 2.8 times more Iron, 8.3 times more Manganese, 3 times more Potassium and 1.6 times more Zinc than Canned Corn With Red And Green Peppers with Liquids.
• While 7 oz of Canned Corn With Red And Green Peppers Solids and Liquids contain 1.9 times more Magnesium and 86.8 times more Sodium than Raw Cornsalad.
• Both Cornsalad and Canned Corn With Red And Green Peppers with Liquids contain similar levels of Phosphorus and Water per seven ounces.
• 7 ounces of Canned Corn With Red And Green Peppers with Liquids lack sufficient amounts of Calcium and Manganese
• Both Raw Cornsalad as well as Canned Corn With Red And Green Peppers Solids and Liquids lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Canned Corn With Red And Green Peppers Solids and Liquids contain 3.6 times more Energy and 5 times more Carbohydrate than Raw Cornsalad.
• Both Cornsalad and Canned Corn With Red And Green Peppers with Liquids offer comparable quantities of Protein per seven ounces.
• 7 ounces of Cornsalad provide inadequate amounts of Energy