Comparing Nutrients in 14 ounces Carrots VS Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack	10%	5%	85%

Macro Nutrients

	Carrots	Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack	Recommended Dietary Allowance
Energy	5.6% 163kcal	11% 314kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	2.33% 0.4g	5.37% 0.91g	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	59.4% 77g	130g per day for Men 19-50 years
Sugars	26% 19g	30.6% 22g	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	1.26% 0.91g	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	% 1.4g	g per day for Men 19-50 years
Sucrose	% 14.2g	% 19.5g	g per day for Men 19-50 years
Fiber	29.2% 11g	21% 7.94g	38g per day for Men 19-50 years
Protein	6.6% 3.7g	17% 9.57g	56g per day for Men 19-50 years

Vitamins

	Carrots	Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack	Recommended Dietary Allowance
Vitamin A	368% 3314μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	29% 4.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	53.6% 2.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.55mg	16.8% 0.22mg	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	48.6% 194μg	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	35.7% 32mg	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	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43.7% 52.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack	Recommended Dietary Allowance
Calcium	13% 131mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	21% 0.19mg	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	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	24.7% 0.57mg	11.6% 0.27mg	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	36.3% 254mg	700mg per day for Men 19-50 years
Potassium	37.4% 1270mg	21.7% 738mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	18.3% 274mg	72% 1080mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	9.47% 350g	8.2% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Carrots vs Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack:

• Raw Carrots have 208.8 times more Vitamin A, 1.6 times more Vitamin B1, 2.5 times more Vitamin B6, 16.5 times more Vitamin E and more Vitamin K than Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack.
• While Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack contains 1.3 times more Vitamin B2, 2.5 times more Vitamin B5, 2.6 times more Vitamin B9 and 1.4 times more Vitamin C than Raw Carrots.
• Both Raw Carrots and Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack have similar amounts of Vitamin B3 per 14 oz.
• Both Raw Carrots as well as Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Carrots vs Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack:

• Raw Carrots have 6.6 times more Calcium, 2.1 times more Manganese and 1.7 times more Potassium than Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack.
• While Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack contains 1.4 times more Iron, 1.9 times more Magnesium, 1.8 times more Phosphorus, 7 times more Selenium, 3.9 times more Sodium and 1.9 times more Zinc than Raw Carrots.
• Both Raw Carrots and Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack have similar amounts of Copper and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Carrots have 1.4 times more Fiber than Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack.
• While Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack contains 1.9 times more Energy, 2.3 times more Omega 6, 2 times more Carbohydrate and 2.6 times more Protein than Raw Carrots.
• Both Raw Carrots and Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack have similar amounts of Sugars per 14 oz.
• Both Raw Carrots as well as Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack have insufficient amounts of Fat, Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 14 oz.