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

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Boiled White Sweet Corn with Salt	12%	11%	77%

Macro Nutrients

	Carrots	Boiled White Sweet Corn with Salt	Recommended Dietary Allowance
Energy	5.6% 163kcal	13.3% 385kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	5.77% 5.6g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	2.44% 0.78g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	2.33% 0.4g	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	29.2% 38g	66.3% 86g	130g per day for Men 19-50 years
Sugars	26% 19g	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	3% 2.2g	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	% 2.34g	% 2.78g	g per day for Men 19-50 years
Sucrose	% 14.2g	% 24g	g per day for Men 19-50 years
Fiber	29.2% 11g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	6.6% 3.7g	23.7% 13.3g	56g per day for Men 19-50 years

Vitamins

	Carrots	Boiled White Sweet Corn with Salt	Recommended Dietary Allowance
Vitamin A	368% 3314μg	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	17.7% 0.23mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	41.3% 6.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	59.5% 2.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.55mg	38.8% 0.5mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	29.4% 8.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19% 75.4μg	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	26% 23.4mg	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	17.5% 2.6mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43.7% 52.4μg	1.32% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Boiled White Sweet Corn with Salt	Recommended Dietary Allowance
Calcium	13% 131mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	25% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	0.32% 12.7μg	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	15% 1.2mg	27.3% 2.2mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	29.3% 123mg	420mg per day for Men 19-50 years
Manganese	24.7% 0.57mg	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	20% 139mg	52% 365mg	700mg per day for Men 19-50 years
Potassium	37.4% 1270mg	29.4% 1000mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	18.3% 274mg	67% 1004mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	19.5% 2.14mg	11mg per day for Men 19-50 years
Water	9.47% 350g	7.8% 289g	3700g per day for Men 19-50 years

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

• Raw Carrots have more Vitamin A, 7.3 times more Vitamin E and 33 times more Vitamin K than Boiled and Drained White Sweet Corn with Salt.
• While Boiled and Drained White Sweet Corn with Salt contains 1.4 times more Vitamin B1, 1.7 times more Vitamin B3 and 2.7 times more Vitamin B5 than Raw Carrots.
• Both Raw Carrots and Boiled and Drained White Sweet Corn with Salt have similar amounts of Vitamin B2, Vitamin B6, Vitamin B9 and Vitamin C per 14 oz.
• Both Raw Carrots as well as Boiled and Drained White Sweet Corn with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Raw Carrots have 16.5 times more Calcium, 1.3 times more Potassium and 1.2 times more Water than Boiled and Drained White Sweet Corn with Salt.
• While Boiled and Drained White Sweet Corn with Salt contains 1.3 times more Copper, 1.8 times more Iron, 2.6 times more Magnesium, 1.5 times more Manganese, 2.6 times more Phosphorus, 8 times more Selenium, 3.7 times more Sodium and 2.3 times more Zinc than Raw Carrots.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained White Sweet Corn with Salt contains 2.4 times more Energy, 5.9 times more Fat, 9 times more Omega 3, 5.9 times more Omega 6, 2.3 times more Carbohydrate, 1.6 times more Sugars, 1.9 times more Fructose and 3.6 times more Protein than Raw Carrots.
• Both Raw Carrots and Boiled and Drained White Sweet Corn with Salt have similar amounts of Fiber per 14 oz.
• Both Raw Carrots as well as Boiled and Drained White Sweet Corn with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.