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

Weight per 100 calories

• Frozen sweet white Corn kernels: 114g
• Boiled frozen sweet white Corn kernels: 125g

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

Which food has more nutrients per 100 calories - Frozen sweet white Corn kernels or 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	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.9% 0.88g	0.55% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.65% 0.21g	0.26% 0.083g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	0.47% 0.008g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.37g	1.45% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.6g	19% 24.5g	130g per day for Men 19-50 years
Sugars	14.2% 10.3g	5.38% 3.9g	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	0.31% 0.23g	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 9.66g	NA	g per day for Men 19-50 years
Fiber	8.67% 3.3g	7.9% 3g	38g per day for Men 19-50 years
Protein	6.13% 3.43g	6.14% 3.44g	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	7.86% 0.094mg	8.65% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.08mg	6.83% 0.089mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.3% 1.96mg	10% 1.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.36% 0.32mg	4.5% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.6% 0.2mg	12.4% 0.16mg	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	10.2% 41μg	9.7% 38.8μg	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	7.95% 7.16mg	4.3% 3.88mg	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	0.58% 0.088mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.28% 0.34μg	0.31% 0.38μg	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	0.45% 4.55mg	0.5% 5mg	1000mg per day for Men 19-50 years
Copper	4.55% 0.041mg	5.14% 0.046mg	0.9mg per day for Men 19-50 years
Fluoride	0.41% 16.6μg	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	5.82% 0.47mg	5.47% 0.44mg	8mg per day for Men 19-50 years
Magnesium	4.87% 20.5mg	5.65% 23.8mg	420mg per day for Men 19-50 years
Manganese	6.23% 0.14mg	6.9% 0.16mg	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	11.4% 79.5mg	10% 71.3mg	700mg per day for Men 19-50 years
Potassium	7.1% 242mg	5.4% 184mg	3400mg per day for Men 19-50 years
Selenium	1.45% 0.8μg	1.6% 0.88μg	55μg per day for Men 19-50 years
Sodium	0.23% 3.4mg	0.42% 6.25mg	1500mg per day for Men 19-50 years
Zinc	3.82% 0.42mg	4.55% 0.5mg	11mg per day for Men 19-50 years
Water	2.3% 85.2g	2.6% 96g	3700g per day for Men 19-50 years

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

• Frozen sweet white Corn kernels have 1.2 times more Vitamin B3, 1.4 times more Vitamin B5, 1.3 times more Vitamin B6 and 1.8 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 kcal.
• 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 kcal.

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

• Frozen sweet white Corn kernels have 1.3 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, Phosphorus, Selenium, Zinc and Water per 100 kcal.
• Both Frozen sweet white Corn kernels as well as Boiled frozen sweet white Corn kernels, drained have insufficient amounts of Calcium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Frozen sweet white Corn kernels have 1.5 times more Omega 6 and 2.6 times more Sugars 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, Fiber and Protein per 100 kcal.
• 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 kcal.