Comparing Nutrients in 14 ounces Boiled Carrots VS Boiled White Sweet Corn

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Boiled White Sweet Corn	12%	11%	77%

Macro Nutrients

	Boiled Carrots	Boiled White Sweet Corn	Recommended Dietary Allowance
Energy	4.8% 139kcal	13.3% 385kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	5.77% 5.6g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	2.44% 0.78g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	2.03% 0.35g	13.7% 2.33g	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	66.3% 86g	130g per day for Men 19-50 years
Sugars	19% 13.7g	42.3% 30.7g	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	5.6% 4.05g	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	% 2.78g	g per day for Men 19-50 years
Sucrose	% 10.7g	% 24g	g per day for Men 19-50 years
Fiber	31.3% 12g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	5.4% 3g	23.7% 13.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Boiled White Sweet Corn	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	29.8% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	41.3% 6.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	59.5% 2.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.7% 0.61mg	38.8% 0.5mg	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	20% 79.4μg	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	16% 14.3mg	27.3% 24.6mg	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	27.3% 4.1mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45.3% 54.4μg	1.32% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Boiled White Sweet Corn	Recommended Dietary Allowance
Calcium	12% 119mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	25% 0.23mg	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	27.3% 2.2mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	29.3% 123mg	420mg per day for Men 19-50 years
Manganese	26.7% 0.62mg	37% 0.85mg	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	52% 365mg	700mg per day for Men 19-50 years
Potassium	27.4% 933mg	29.4% 1000mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	15.3% 230mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	19.5% 2.14mg	11mg per day for Men 19-50 years
Water	9.67% 358g	7.8% 289g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Carrots vs Boiled White Sweet Corn:

• Boiled and Drained Carrots have more Vitamin A, 1.2 times more Vitamin B6, 11.4 times more Vitamin E and 34.3 times more Vitamin K than Boiled and Drained White Sweet Corn.
• While Boiled and Drained White Sweet Corn contains 1.4 times more Vitamin B1, 2.6 times more Vitamin B3, 3.2 times more Vitamin B5, 1.4 times more Vitamin B9 and 1.7 times more Vitamin C than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Boiled and Drained White Sweet Corn have similar amounts of Vitamin B2 per 14 oz.
• Both Boiled and Drained Carrots as well as Boiled and Drained White Sweet Corn have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Carrots vs Boiled White Sweet Corn:

• Boiled and Drained Carrots have 15 times more Calcium, 19.3 times more Sodium and 1.2 times more Water than Boiled and Drained White Sweet Corn.
• While Boiled and Drained White Sweet Corn contains 3.4 times more Copper, 1.6 times more Iron, 3.1 times more Magnesium, 1.4 times more Manganese, 3.1 times more Phosphorus and 2.7 times more Zinc than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Boiled and Drained White Sweet Corn have similar amounts of Potassium and Selenium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained White Sweet Corn contains 2.8 times more Energy, 7.8 times more Fat, 18 times more Omega 3, 6.7 times more Omega 6, 2.6 times more Carbohydrate, 2.2 times more Sugars, 2.8 times more Fructose and 4.4 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Boiled and Drained White Sweet Corn have similar amounts of Fiber per 14 oz.
• Both Boiled and Drained Carrots as well as Boiled and Drained White Sweet Corn have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.