Comparing Nutrients in 14 ounces Boiled Carrots VS Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids	11%	6%	83%

Macro Nutrients

	Boiled Carrots	Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids	Recommended Dietary Allowance
Energy	4.8% 139kcal	8.76% 254kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	2.03% 0.35g	5.3% 0.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	47% 61g	130g per day for Men 19-50 years
Sugars	19% 13.7g	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	1.97% 1.43g	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	% 1.6g	NA	g per day for Men 19-50 years
Sucrose	% 10.7g	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	5.4% 3g	14% 7.74g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids	Recommended Dietary Allowance
Vitamin A	376% 3382μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	8.6% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	18.6% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	23.3% 3.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	41.4% 2.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.7% 0.61mg	11.3% 0.15mg	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% 55.6μg	37.7% 151μg	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	16% 14.3mg	24.3% 22mg	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	27.3% 4.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45.3% 54.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids	Recommended Dietary Allowance
Calcium	12% 119mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	24.7% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	4.7% 189μg	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	17% 1.35mg	20.3% 1.63mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	26.7% 0.62mg	5.7% 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	17% 119mg	29% 202mg	700mg per day for Men 19-50 years
Potassium	27.4% 933mg	19% 651mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	15.3% 230mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	9.67% 358g	8.73% 323g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Carrots vs Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids:

• Boiled and Drained Carrots have more Vitamin A, 2.5 times more Vitamin B1 and 4.1 times more Vitamin B6 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 1.4 times more Vitamin B2, 1.5 times more Vitamin B3, 2.3 times more Vitamin B5, 2.7 times more Vitamin B9 and 1.5 times more Vitamin C than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots 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 14 oz.

Comparing minerals per 14 ounces for Boiled Carrots vs Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids:

• Boiled and Drained Carrots have 7.5 times more Calcium, 4.7 times more Manganese, 1.4 times more Potassium and 4.8 times more Sodium 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 3.3 times more Copper, 1.6 times more Magnesium, 1.7 times more Phosphorus and 1.8 times more Zinc than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids have similar amounts of Iron, Selenium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Carrots have 4.3 times more Fiber 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 1.8 times more Energy, 2.6 times more Omega 6, 1.9 times more Carbohydrate and 2.6 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.