Comparing Nutrients in 100 grams Frozen sweet white Corn kernels VS Boiled frozen sweet white Corn kernels

Macros Ratio

	Protein	Fat	Carbs
Frozen sweet white Corn kernels	12%	7%	81%
Boiled frozen sweet white Corn kernels	12%	4%	84%

Macro Nutrients

	Frozen sweet white Corn kernels	Boiled frozen sweet white Corn kernels	Recommended Dietary Allowance
Energy	3.03% 88kcal	2.76% 80kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.18g	0.21% 0.066g	32g per day for Men 19-50 years
Omega 3	0.88% 0.014g	0.38% 0.006g	1.6g per day for Men 19-50 years
Omega 6	1.94% 0.33g	1.16% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.7g	15% 19.6g	130g per day for Men 19-50 years
Sugars	12.5% 9.1g	4.3% 3.12g	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	0.28% 0.2g	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	% 0.35g	NA	g per day for Men 19-50 years
Sucrose	% 8.5g	NA	g per day for Men 19-50 years
Fiber	7.63% 2.9g	6.3% 2.4g	38g per day for Men 19-50 years
Protein	5.4% 3.02g	4.9% 2.75g	56g per day for Men 19-50 years

Vitamins

	Frozen sweet white Corn kernels	Boiled frozen sweet white Corn kernels	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.9% 0.083mg	6.9% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.4% 0.07mg	5.46% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.8% 1.73mg	8.1% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.6% 0.28mg	3.6% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.7% 0.18mg	9.92% 0.13mg	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	9% 36μg	7.75% 31μg	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	7% 6.3mg	3.44% 3.1mg	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	0.47% 0.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.25% 0.3μg	0.25% 0.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen sweet white Corn kernels	Boiled frozen sweet white Corn kernels	Recommended Dietary Allowance
Calcium	0.4% 4mg	0.4% 4mg	1000mg per day for Men 19-50 years
Copper	4% 0.036mg	4.1% 0.037mg	0.9mg per day for Men 19-50 years
Fluoride	0.37% 14.6μg	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	5.13% 0.41mg	4.38% 0.35mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	4.52% 19mg	420mg per day for Men 19-50 years
Manganese	5.48% 0.13mg	5.52% 0.13mg	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	10% 70mg	8.14% 57mg	700mg per day for Men 19-50 years
Potassium	6.26% 213mg	4.32% 147mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	3.36% 0.37mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	2.03% 75g	2.07% 76.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Frozen sweet white Corn kernels vs Boiled frozen sweet white Corn kernels:

• Frozen sweet white Corn kernels have 1.3 times more Vitamin B3, 1.6 times more Vitamin B5, 1.4 times more Vitamin B6 and 2 times more Vitamin C than Boiled frozen sweet white Corn kernels, drained.
• Both Frozen sweet white Corn kernels and Boiled frozen sweet white Corn kernels, drained have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B9 per 100 g.
• Both Frozen sweet white Corn kernels as well as Boiled frozen sweet white Corn kernels, drained have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 100 g.

Comparing minerals per 100 grams for Frozen sweet white Corn kernels vs Boiled frozen sweet white Corn kernels:

• Frozen sweet white Corn kernels have 1.2 times more Phosphorus and 1.4 times more Potassium than Boiled frozen sweet white Corn kernels, drained.
• Both Frozen sweet white Corn kernels and Boiled frozen sweet white Corn kernels, drained have similar amounts of Copper, Iron, Magnesium, Manganese, Selenium, Zinc and Water per 100 g.
• Both Frozen sweet white Corn kernels as well as Boiled frozen sweet white Corn kernels, drained have insufficient amounts of Calcium in 100 g.

Comparison of macro-nutrients per 100 grams:

• Frozen sweet white Corn kernels have 1.7 times more Omega 6, 2.9 times more Sugars and 1.2 times more Fiber than Boiled frozen sweet white Corn kernels, drained.
• Both Frozen sweet white Corn kernels and Boiled frozen sweet white Corn kernels, drained have similar amounts of Energy, Carbohydrate and Protein per 100 g.
• Both Frozen sweet white Corn kernels as well as Boiled frozen sweet white Corn kernels, drained have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 100 g.