Comparing Nutrients in 100 calories Canned Carrots with Salt VS Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids

Weight per 100 calories

• Canned Carrots with Salt: 400g
• Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids: 156g

Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids have 2.6 times more energy per unit of mass than Drained Canned Carrots with Salt, which is low in comparison to other foods. Canned Carrots with Salt having very low energy density.

Which food has more nutrients per 100 calories - Canned Carrots with Salt or Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids?

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids	11%	6%	83%

Macro Nutrients

	Canned Carrots with Salt	Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.76g	0.81% 0.78g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	2.75% 0.044g	0.68% 0.011g	1.6g per day for Men 19-50 years
Omega 6	1.86% 0.32g	2.1% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	18.5% 24g	130g per day for Men 19-50 years
Sugars	13.7% 9.9g	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	15.8% 6g	2.88% 1.1g	38g per day for Men 19-50 years
Protein	4.57% 2.56g	5.44% 3.05g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids	Recommended Dietary Allowance
Vitamin A	248% 2232μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6% 0.072mg	3.4% 0.041mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.23% 0.12mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.2mg	9.17% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	16.3% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.5% 0.45mg	4.45% 0.058mg	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	15% 59.4μg	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	12% 11mg	9.55% 8.6mg	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	19.7% 2.96mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.7% 39.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids	Recommended Dietary Allowance
Calcium	10% 100mg	0.63% 6.25mg	1000mg per day for Men 19-50 years
Copper	46.2% 0.42mg	9.72% 0.088mg	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	32% 2.56mg	8% 0.64mg	8mg per day for Men 19-50 years
Magnesium	7.6% 32mg	5.95% 25mg	420mg per day for Men 19-50 years
Manganese	78.3% 1.8mg	2.24% 0.052mg	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	13.7% 96mg	11.4% 79.7mg	700mg per day for Men 19-50 years
Potassium	21% 716mg	7.54% 256mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	1.7% 0.94μg	55μg per day for Men 19-50 years
Sodium	64.5% 968mg	1.25% 18.8mg	1500mg per day for Men 19-50 years
Zinc	9.45% 1.04mg	5.1% 0.56mg	11mg per day for Men 19-50 years
Water	10% 372g	3.43% 127g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Canned Carrots with Salt vs Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids:

• Drained Canned Carrots with Salt have more Vitamin A, 1.8 times more Vitamin B1, 1.3 times more Vitamin B2, 1.5 times more Vitamin B3, 7.7 times more Vitamin B6 and 1.3 times more Vitamin C than Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids.
• While Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids contain 1.5 times more Vitamin B5 and 1.6 times more Vitamin B9 than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt as well as Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Canned Carrots with Salt vs Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids:

• Drained Canned Carrots with Salt have 16 times more Calcium, 4.8 times more Copper, 4 times more Iron, 1.3 times more Magnesium, 34.9 times more Manganese, 1.2 times more Phosphorus, 2.8 times more Potassium, 1.7 times more Selenium, 51.6 times more Sodium, 1.8 times more Zinc and 2.9 times more Water than Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids.

Comparison of macro-nutrients per 100 calories:

• Drained Canned Carrots with Salt have 4 times more Omega 3 and 5.5 times more Fiber than Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids.
• Both Drained Canned Carrots with Salt and Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids have similar amounts of Energy, Omega 6, Carbohydrate and Protein per 100 kcal.
• Both Drained Canned Carrots with Salt as well as Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.