Comparing Nutrients in 100 calories Canned Corn, Sweet, White, Whole Kernel, Drained Solids VS Canned Corn, Sweet, White, Cream Style, Regular Pack

Weight per 100 calories

• Canned Corn, Sweet, White, Whole Kernel, Drained Solids: 149g
• Canned Corn, Sweet, White, Cream Style, Regular Pack: 135g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 100 calories - Canned Corn, Sweet, White, Whole Kernel, Drained Solids or Canned Corn, Sweet, White, Cream Style, Regular Pack?

Macros Ratio

	Protein	Fat	Carbs
Canned Corn, Sweet, White, Whole Kernel, Drained Solids	12%	14%	74%
Canned Corn, Sweet, White, Cream Style, Regular Pack	8%	4%	88%

Macro Nutrients

	Canned Corn, Sweet, White, Whole Kernel, Drained Solids	Canned Corn, Sweet, White, Cream Style, Regular Pack	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.88% 1.82g	0.59% 0.57g	97g per day for Men 19-50 years
Saturated Fat	1.14% 0.37g	0.27% 0.088g	32g per day for Men 19-50 years
Omega 3	1.68% 0.027g	0.51% 0.008g	1.6g per day for Men 19-50 years
Omega 6	4.24% 0.72g	1.53% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.5% 21.4g	19.4% 25g	130g per day for Men 19-50 years
Sugars	9.14% 6.63g	11.4% 8.23g	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	0.37% 0.27g	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	% 0.42g	NA	g per day for Men 19-50 years
Sucrose	% 5.82g	NA	g per day for Men 19-50 years
Fiber	7.86% 3g	4.27% 1.62g	38g per day for Men 19-50 years
Protein	6.1% 3.4g	4.2% 2.35g	56g per day for Men 19-50 years

Vitamins

	Canned Corn, Sweet, White, Whole Kernel, Drained Solids	Canned Corn, Sweet, White, Cream Style, Regular Pack	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.85% 0.058mg	2.8% 0.034mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.2% 0.13mg	5.5% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.38% 1.5mg	8.1% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	4.86% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.25% 0.055mg	6.55% 0.085mg	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	14.6% 58.2μg	15.2% 61μg	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	3% 2.7mg	6.9% 6.2mg	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	0.9% 0.13mg	0.63% 0.095mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Corn, Sweet, White, Whole Kernel, Drained Solids	Canned Corn, Sweet, White, Cream Style, Regular Pack	Recommended Dietary Allowance
Calcium	0.45% 4.48mg	0.54% 5.4mg	1000mg per day for Men 19-50 years
Copper	5.47% 0.049mg	3.3% 0.03mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.95% 38μg	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	5.04% 0.4mg	5.24% 0.42mg	8mg per day for Men 19-50 years
Magnesium	4.6% 19.4mg	4.83% 20.3mg	420mg per day for Men 19-50 years
Manganese	4.35% 0.1mg	4% 0.092mg	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	9.8% 68.7mg	7.72% 54mg	700mg per day for Men 19-50 years
Potassium	5.8% 197mg	4.73% 161mg	3400mg per day for Men 19-50 years
Selenium	1.9% 1.04μg	0.98% 0.54μg	55μg per day for Men 19-50 years
Sodium	20.4% 306mg	23.5% 353mg	1500mg per day for Men 19-50 years
Zinc	4.34% 0.48mg	6.88% 0.76mg	11mg per day for Men 19-50 years
Water	3.3% 122g	2.86% 106g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Canned Corn, Sweet, White, Whole Kernel, Drained Solids vs Canned Corn, Sweet, White, Cream Style, Regular Pack:

• Canned Corn, Sweet, White, Whole Kernel, Drained Solids have 1.7 times more Vitamin B1, 1.9 times more Vitamin B2 and 1.3 times more Vitamin B5 than Canned Corn, Sweet, White, Cream Style, Regular Pack.
• While Canned Corn, Sweet, White, Cream Style, Regular Pack contains 1.5 times more Vitamin B6 and 2.3 times more Vitamin C than Canned Corn, Sweet, White, Whole Kernel, Drained Solids.
• Both Canned Corn, Sweet, White, Whole Kernel, Drained Solids and Canned Corn, Sweet, White, Cream Style, Regular Pack have similar amounts of Vitamin B3 and Vitamin B9 per 100 kcal.
• Both Canned Corn, Sweet, White, Whole Kernel, Drained Solids as well as Canned Corn, Sweet, White, Cream Style, Regular Pack have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Canned Corn, Sweet, White, Whole Kernel, Drained Solids vs Canned Corn, Sweet, White, Cream Style, Regular Pack:

• Canned Corn, Sweet, White, Whole Kernel, Drained Solids have 1.7 times more Copper, 1.3 times more Phosphorus, 1.2 times more Potassium and 1.9 times more Selenium than Canned Corn, Sweet, White, Cream Style, Regular Pack.
• While Canned Corn, Sweet, White, Cream Style, Regular Pack contains 1.6 times more Zinc than Canned Corn, Sweet, White, Whole Kernel, Drained Solids.
• Both Canned Corn, Sweet, White, Whole Kernel, Drained Solids and Canned Corn, Sweet, White, Cream Style, Regular Pack have similar amounts of Iron, Magnesium, Manganese, Sodium and Water per 100 kcal.
• Both Canned Corn, Sweet, White, Whole Kernel, Drained Solids as well as Canned Corn, Sweet, White, Cream Style, Regular Pack have insufficient amounts of Calcium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Canned Corn, Sweet, White, Whole Kernel, Drained Solids have 3.2 times more Fat, 4.2 times more Saturated Fat, 3.3 times more Omega 3, 2.8 times more Omega 6, 1.8 times more Fiber and 1.5 times more Protein than Canned Corn, Sweet, White, Cream Style, Regular Pack.
• Both Canned Corn, Sweet, White, Whole Kernel, Drained Solids and Canned Corn, Sweet, White, Cream Style, Regular Pack have similar amounts of Energy, Carbohydrate and Sugars per 100 kcal.
• Both Canned Corn, Sweet, White, Whole Kernel, Drained Solids as well as Canned Corn, Sweet, White, Cream Style, Regular Pack have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.