Comparing Nutrients in 14 ounces Carrots VS Canned Corn, Sweet, Yellow, Rinsed With Tap Water

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Canned Corn, Sweet, Yellow, Rinsed With Tap Water	12%	17%	71%

Macro Nutrients

	Carrots	Canned Corn, Sweet, Yellow, Rinsed With Tap Water	Recommended Dietary Allowance
Energy	5.6% 163kcal	8.76% 254kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	5.85% 5.68g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	2.7% 0.87g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	4.96% 0.079g	1.6g per day for Men 19-50 years
Omega 6	2.33% 0.4g	15.5% 2.63g	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	39.8% 51.7g	130g per day for Men 19-50 years
Sugars	26% 19g	22.5% 16.3g	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	0.93% 0.67g	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	% 1.03g	g per day for Men 19-50 years
Sucrose	% 14.2g	% 14.3g	g per day for Men 19-50 years
Fiber	29.2% 11g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	6.6% 3.7g	15.5% 8.65g	56g per day for Men 19-50 years

Vitamins

	Carrots	Canned Corn, Sweet, Yellow, Rinsed With Tap Water	Recommended Dietary Allowance
Vitamin A	368% 3314μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	19.3% 3.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.55mg	NA	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	28.8% 115μg	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	7.5% 6.75mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43.7% 52.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Canned Corn, Sweet, Yellow, Rinsed With Tap Water	Recommended Dietary Allowance
Calcium	13% 131mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	13.7% 0.12mg	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	11% 0.87mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	24.7% 0.57mg	9.66% 0.22mg	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	23.2% 163mg	700mg per day for Men 19-50 years
Potassium	37.4% 1270mg	13.5% 460mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	NA	55μg per day for Men 19-50 years
Sodium	18.3% 274mg	43% 647mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	9.47% 350g	8.9% 329g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Carrots vs Canned Corn, Sweet, Yellow, Rinsed With Tap Water:

• Raw Carrots have 4.4 times more Vitamin B1, 3.9 times more Vitamin B2, 1.3 times more Vitamin B3 and 3.5 times more Vitamin C than Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids.
• While Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids contain 1.5 times more Vitamin B9 than Raw Carrots.
• Both Raw Carrots as well as Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Carrots vs Canned Corn, Sweet, Yellow, Rinsed With Tap Water:

• Raw Carrots have 16.5 times more Calcium, 1.5 times more Copper, 1.4 times more Iron, 2.6 times more Manganese and 2.8 times more Potassium than Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids.
• While Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids contain 2.4 times more Sodium than Raw Carrots.
• Both Raw Carrots and Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids have similar amounts of Magnesium, Phosphorus, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Carrots have 1.6 times more Fiber than Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids.
• While Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids contain 1.6 times more Energy, 6 times more Fat, 10 times more Omega 3, 6.6 times more Omega 6, 1.4 times more Carbohydrate and 2.3 times more Protein than Raw Carrots.
• Both Raw Carrots and Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids have similar amounts of Sugars per 14 oz.
• Both Raw Carrots as well as Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.