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#1: Corn Yellow Whole Kernel Frozen Microwaved
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#2: Cooked Podded Peas
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#3: Mashed Sweet Potatoes
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Nutrition Comparison of Corn Yellow Whole Kernel Frozen Microwaved, Cooked Podded Peas, and Mashed Sweet Potatoes

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Calorie Comparison


2000 calories = Full Bar
  • Corn Yellow Whole Kernel Frozen Microwaved1 cup (x1)9% DV
  • Cooked Podded Peas1 cup (x1)4% DV
  • Mashed Sweet Potatoes1 cup (x1)13% DV

Fat Comparison


65g = Full Bar
  • Corn Yellow Whole Kernel Frozen Microwaved1 cup (x1)3% DV
  • Cooked Podded Peas1 cup (x1)1% DV
  • Mashed Sweet Potatoes1 cup (x1)1% DV

Carbohydrate Comparison


300g = Full Bar
  • Corn Yellow Whole Kernel Frozen Microwaved1 cup (x1)12% DV
  • Cooked Podded Peas1 cup (x1)5% DV
  • Mashed Sweet Potatoes1 cup (x1)20% DV

Protein Comparison


50g = Full Bar
  • Corn Yellow Whole Kernel Frozen Microwaved1 cup (x1)10% DV
  • Cooked Podded Peas1 cup (x1)11% DV
  • Mashed Sweet Potatoes1 cup (x1)10% DV

Cholesterol Comparison


300mg = Full Bar
  • Corn Yellow Whole Kernel Frozen Microwaved1 cup (x1)0% DV
  • Cooked Podded Peas1 cup (x1)0% DV
  • Mashed Sweet Potatoes1 cup (x1)0% DV

Fiber Comparison


25g = Full Bar
  • Corn Yellow Whole Kernel Frozen Microwaved1 cup (x1)15% DV
  • Cooked Podded Peas1 cup (x1)20% DV
  • Mashed Sweet Potatoes1 cup (x1)17% DV

Sugar Comparison


50g = Full Bar
  • Corn Yellow Whole Kernel Frozen Microwaved1 cup (x1)9% DV
  • Cooked Podded Peas1 cup (x1)15% DV
  • Mashed Sweet Potatoes1 cup (x1)28% DV

Iron Comparison


18mg = Full Bar
  • Corn Yellow Whole Kernel Frozen Microwaved1 cup (x1)3% DV
  • Cooked Podded Peas1 cup (x1)21% DV
  • Mashed Sweet Potatoes1 cup (x1)19% DV

Calcium Comparison


1300mg = Full Bar
  • Corn Yellow Whole Kernel Frozen Microwaved1 cup (x1)1% DV
  • Cooked Podded Peas1 cup (x1)7% DV
  • Mashed Sweet Potatoes1 cup (x1)6% DV

Potassium Comparison


4700mg = Full Bar
  • Corn Yellow Whole Kernel Frozen Microwaved1 cup (x1)8% DV
  • Cooked Podded Peas1 cup (x1)7% DV
  • Mashed Sweet Potatoes1 cup (x1)11% DV
 Macronutrients
Food ##1#2#3
Weight (g)141160255
Calories
(%DV)
185
(9%)
83
(4%)
258
(13%)
Fat (g)
(%DV)
2
(3%)
0.6
(1%)
0.5
(1%)
Protein (g)
(%DV)
5.1
(10%)
5.6
(11%)
5
(10%)
Carbohydrates (g)
(%DV)
36.5
(12%)
14.4
(5%)
59.1
(20%)
Sugar (g)
(%DV)
4.7
(9%)
7.7
(15%)
13.9
(28%)
Fiber (g)
(%DV)
3.7
(15%)
5
(20%)
4.3
(17%)
Cholesterol (mg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Saturated Fats (g)
(%DV)
0.2
(1%)
0.1
(1%)
0.1
(1%)
Net Carbs (g)32.89.554.8
Trans Fats (g)000
 Minerals
Food ##1#2#3
Weight (g)141160255
Calcium (mg)
(%DV)
7.1
(1%)
94.4
(7%)
76.5
(6%)
Iron (mg)
(%DV)
0.5
(3%)
3.8
(21%)
3.4
(19%)
Potassium (mg)
(%DV)
389.2
(8%)
347.2
(7%)
535.5
(11%)
Magnesium (mg)
(%DV)
35.3
(8%)
44.8
(11%)
61.2
(15%)
Phosphorus (mg)
(%DV)
134
(11%)
92.8
(7%)
132.6
(11%)
Sodium (mg)
(%DV)
5.6
(0%)
8
(0%)
191.3
(8%)
Zinc (mg)
(%DV)
0.7
(7%)
0.8
(7%)
0.5
(5%)
Copper (mg)
(%DV)
0.1
(8%)
0.1
(16%)
0.7
(79%)
Manganese (mg)
(%DV)
0.2
(8%)
0.4
(19%)
2.5
(110%)
Selenium (μg)
(%DV)
~
(~%)
1.3
(2%)
2
(4%)
Fluoride (μg)~~~
 Vitamins
Food ##1#2#3
Weight (g)141160255
Vitamin A, RAE (μg)
(%DV)
16.9
(2%)
105.6
(12%)
1109.3
(123%)
Vitamin C (mg)
(%DV)
~
(~%)
35.2
(39%)
13.3
(15%)
Vitamin B12 (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Thiamin (B1) (mg)
(%DV)
0.1
(10%)
0.1
(9%)
0.1
(6%)
Riboflavin (B2) (mg)
(%DV)
0.1
(5%)
0.2
(15%)
0.2
(18%)
Niacin (B3) (mg)
(%DV)
2.9
(18%)
0.9
(6%)
2.4
(15%)
Vitamin B5 (PA) (mg)
(%DV)
0.9
(18%)
1.4
(27%)
1.3
(26%)
Vitamin B6 (mg)
(%DV)
0.2
(10%)
0.3
(16%)
0.6
(35%)
Folate (B9) (μg)
(%DV)
53.6
(13%)
56
(14%)
28.1
(7%)
Folic acid (μg)
(%DV)
~
(~%)
0
(0%)
0
(0%)
Food Folate (μg)
(%DV)
53.6
(13%)
56
(14%)
28.1
(7%)
Folate (DFE) (μg)
(%DV)
~
(~%)
56
(14%)
28.1
(7%)
Choline (mg)
(%DV)
42.7
(8%)
33.6
(6%)
~
(~%)
Retinol (μg)~00
Vitamin A (IU)
(%DV)
329.9
(11%)
2097.6
(70%)
22182.5
(739%)
Beta Carotene (μg)
(%RDA)
83.2
(1%)
1216
(11%)
13308.5
(123%)
Alpha Carotene (μg)
(%RDA)
28.2
(0%)
84.8
(0%)
0
(0%)
Beta Crypt (μg)
(%RDA)
203
(1%)
0
(0%)
0
(0%)
Lycopene (μg)000
Lut + Zeaxan (μg)1137.91428.80
Vitamin E (mg)
(%DV)
0.1
(1%)
0.8
(5%)
2.8
(19%)
Vitamin D (μg)
(%DV)
~
(~%)
0
(0%)
0
(0%)
Ergocalciferol (D2) (μg)~~~
Cholecalciferol (D3) (μg)~
 
~
 
~
 
Vitamin D (IU)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin K (μg)
(%DV)
0.6
(0%)
48.3
(40%)
6.1
(5%)
Vitamin K1 (Dihydrophylloquinone) (μg)~~~
Menaquinone-4 (μg)~~~
 Other
Food ##1#2#3
Weight (g)141160255
Water (g)96.4138.6188.4
Ash (g)112
Alcohol (g)000
Caffeine (mg)000
Theobromine (mg)000
 Carbohydrates
Food ##1#2#3
Weight (g)141160255
Sucrose (g)3.8~~
Glucose (g)0.6~~
Fructose (g)0.4~~
Lactose (g)0~~
Maltose (g)0~~
Galactose (g)0~~
Starch (g)25.7~~
 Fats
Food ##1#2#3
Weight (g)141160255
Omega 3s (mg)
(%AI)
20
(1%)
40
(3%)
33
(2%)
Omega 6s (mg)
(%AI)
633
(4%)
227
(1%)
181
(1%)
Omega 3 to Omega 6 Ratio0.03
 
0.18
 
0.18
 
Omega 6 to Omega 3 Ratio32.07
 
5.68
 
5.46
 
4:0 (mg)00~
6:0 (mg)00~
8:0 (mg)00~
10:0 (mg)00~
12:0 (mg)00~
13:0 (mg)~~~
14:0 (mg)05~
15:0 (mg)~~~
16:0 (mg)20010194
17:0 (mg)~~~
18:0 (mg)131010
20:0 (mg)~~~
22:0 (mg)~~~
24:0 (mg)~~~
Monosaturated Fats (mg)405
 
62
 
20
 
14:1 (mg)~~~
15:1 (mg)~~~
16:1 undifferentiated (mg)00~
16:1 c (mg)~~~
16:1 t (mg)~~~
17:1 (mg)~~~
18:1 undifferentiated (mg)4056220
18:1 c (mg)~~~
18:1 t (mg)~~~
18:1-11 t (18:1t n-7) (mg)~
 
~
 
~
 
20:1 (mg)00~
22:1 undifferentiated (mg)0
 
0
 
~
 
22:1 c (mg)~~~
22:1 t (mg)~~~
24:1 c (mg)~~~
Polyunsaturated Fats (mg)653
 
267
 
214
 
18:2 undifferentiated (mg)633227181
18:2 n-6 c,c (mg)~~~
18:2 CLAs (mg)~~~
18:2 t,t (mg)~~~
18:2 i (mg)~~~
18:2 t not further defined (mg)~
 
~
 
~
 
18:3 undifferentiated (mg)204033
Alpha Linolenic Acid (ALA) (mg)~
 
~
 
~
 
18:3 n-6 c,c,c (mg)~~~
18:3i (mg)~~~
18:4 (mg)00~
20:2 n-6 c,c (mg)~~~
20:3 undifferentiated (mg)~~~
20:3 n-3 (mg)~~~
20:3 n-6 (mg)~~~
20:4 undifferentiated (mg)0
 
0
 
~
 
20:4 n-6 (mg)~~~
Eicosapentaenoic Acid (EPA) (mg)0
 
0
 
~
 
21:5 (mg)~~~
22:4 (mg)~~~
Docosapentaenoic Acid (DPA) (mg)00~
Docosahexaenoic Acid (DHA) (mg)0
 
0
 
~
 
Fatty acids, total trans-monoenoic (mg)~
 
~
 
~
 
Fatty acids, total trans-polyenoic (mg)~
 
~
 
~
 
Phytosterols (mg)~~~
Stigmasterol (mg)~~~
Campesterol (mg)~~~
Beta-sitosterol (mg)~~~
 Amino Acids
Food ##1#2#3
Weight (g)141160255
Betaine (mg)~~~
Tryptophan (mg)
(%RDI)
47
(17%)
54
(19%)
61
(22%)
Threonine (mg)
(%RDI)
154
(15%)
197
(19%)
250
(24%)
Isoleucine (mg)
(%RDI)
162
(12%)
323
(23%)
252
(18%)
Leucine (mg)
(%RDI)
637
(23%)
458
(17%)
370
(14%)
Lysine (mg)
(%RDI)
481
(23%)
403
(19%)
247
(12%)
Methionine (mg)
(%RDI)
118
(16%)
22
(3%)
125
(17%)
Cystine (mg)
(%RDI)
79
(28%)
64
(22%)
41
(14%)
Phenylalanine (mg)
(%RDI)
237
(27%)
179
(20%)
303
(35%)
Tyrosine (mg)
(%RDI)
197
(23%)
197
(22%)
207
(24%)
Valine (mg)
(%RDI)
241
(13%)
547
(30%)
329
(18%)
Arginine (mg)213269235
Histidine (mg)
(%RDI)
138
(20%)
35
(5%)
94
(13%)
Alanine (mg)413117275
Aspartic acid (mg)360458862
Glutamic acid (mg)1011896495
Glycine (mg)185144227
Proline (mg)642125222
Serine (mg)285251260
Hydroxyproline (mg)~~~

Data Source: USDA National Nutrient Database for Standard Reference, Release 28.