Comparing Nutrients in 14 ounces Carrots VS Corn, sweet, yellow, frozen, kernels on cob, unprepared

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Corn, sweet, yellow, frozen, kernels on cob, unprepared	11%	6%	83%

Macro Nutrients

	Carrots	Corn, sweet, yellow, frozen, kernels on cob, unprepared	Recommended Dietary Allowance
Energy	5.6% 163kcal	13.4% 389kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	3.2% 3.1g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	2.33% 0.4g	8.3% 1.4g	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	71.7% 93g	130g per day for Men 19-50 years
Sugars	26% 19g	20.7% 15g	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	3.07% 2.22g	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	% 2.34g	g per day for Men 19-50 years
Sucrose	% 14.2g	% 9.57g	g per day for Men 19-50 years
Fiber	29.2% 11g	29.2% 11g	38g per day for Men 19-50 years
Protein	6.6% 3.7g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Carrots	Corn, sweet, yellow, frozen, kernels on cob, unprepared	Recommended Dietary Allowance
Vitamin A	368% 3314μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	41.7% 6.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	23.3% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.55mg	54.6% 0.71mg	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	39.7% 159μg	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	31.8% 28.6mg	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	Corn, sweet, yellow, frozen, kernels on cob, unprepared	Recommended Dietary Allowance
Calcium	13% 131mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	22.5% 0.2mg	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	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	24.7% 0.57mg	27.3% 0.63mg	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	49.3% 345mg	700mg per day for Men 19-50 years
Potassium	37.4% 1270mg	34.3% 1167mg	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	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	25.3% 2.78mg	11mg per day for Men 19-50 years
Water	9.47% 350g	7.7% 285g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Carrots vs Corn, sweet, yellow, frozen, kernels on cob, unprepared:

• Raw Carrots have 69.6 times more Vitamin A, 7.3 times more Vitamin E and 33 times more Vitamin K than Corn, sweet, yellow, frozen, kernels on cob, unprepared.
• While Corn, sweet, yellow, frozen, kernels on cob, unprepared contain 1.6 times more Vitamin B1, 1.5 times more Vitamin B2, 1.7 times more Vitamin B3, 1.3 times more Vitamin B6 and 2.1 times more Vitamin B9 than Raw Carrots.
• Both Raw Carrots and Corn, sweet, yellow, frozen, kernels on cob, unprepared have similar amounts of Vitamin B5 and Vitamin C per 14 oz.
• Both Raw Carrots as well as Corn, sweet, yellow, frozen, kernels on cob, unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Carrots vs Corn, sweet, yellow, frozen, kernels on cob, unprepared:

• Raw Carrots have 8.3 times more Calcium, 13.8 times more Sodium and 1.2 times more Water than Corn, sweet, yellow, frozen, kernels on cob, unprepared.
• While Corn, sweet, yellow, frozen, kernels on cob, unprepared contain 2.3 times more Iron, 2.7 times more Magnesium, 2.5 times more Phosphorus, 8 times more Selenium and 2.9 times more Zinc than Raw Carrots.
• Both Raw Carrots and Corn, sweet, yellow, frozen, kernels on cob, unprepared have similar amounts of Copper, Manganese and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Carrots have 1.3 times more Sugars than Corn, sweet, yellow, frozen, kernels on cob, unprepared.
• While Corn, sweet, yellow, frozen, kernels on cob, unprepared contain 2.4 times more Energy, 3.6 times more Omega 6, 2.5 times more Carbohydrate and 3.5 times more Protein than Raw Carrots.
• Both Raw Carrots and Corn, sweet, yellow, frozen, kernels on cob, unprepared have similar amounts of Fiber per 14 oz.
• Both Raw Carrots as well as Corn, sweet, yellow, frozen, kernels on cob, unprepared have insufficient amounts of Fat, Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 14 oz.