Comparing Nutrients in 14 ounces Boiled frozen sweet white Corn kernels VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Boiled frozen sweet white Corn kernels	12%	4%	84%
Carrots	8%	5%	87%

Macro Nutrients

	Boiled frozen sweet white Corn kernels	Carrots	Recommended Dietary Allowance
Energy	11% 318kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	1.76% 1.7g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	0.82% 0.26g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	4.6% 0.78g	2.33% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59.7% 77.6g	29.2% 38g	130g per day for Men 19-50 years
Sugars	17% 12.4g	26% 19g	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	NA	3% 2.2g	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	NA	% 2.34g	g per day for Men 19-50 years
Sucrose	NA	% 14.2g	g per day for Men 19-50 years
Fiber	25% 9.53g	29.2% 11g	38g per day for Men 19-50 years
Protein	19.5% 11g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Boiled frozen sweet white Corn kernels	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	368% 3314μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.5% 0.33mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.7% 0.28mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.2% 5.16mg	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.3% 0.71mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.4% 0.51mg	42% 0.55mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	29.4% 8.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	30.8% 123μg	19% 75.4μg	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	13.7% 12.3mg	26% 23.4mg	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	1.85% 0.28mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	43.7% 52.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled frozen sweet white Corn kernels	Carrots	Recommended Dietary Allowance
Calcium	1.6% 16mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	20% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.32% 12.7μg	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	17.4% 1.4mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	18% 75.4mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	22% 0.5mg	24.7% 0.57mg	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	32.3% 226mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	17% 583mg	37.4% 1270mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	18.3% 274mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	8.23% 305g	9.47% 350g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled frozen sweet white Corn kernels vs Carrots:

• Boiled frozen sweet white Corn kernels, drained have 1.3 times more Vitamin B1, 1.2 times more Vitamin B2, 1.3 times more Vitamin B3 and 1.6 times more Vitamin B9 than Raw Carrots.
• While Raw Carrots contain more Vitamin A, 1.5 times more Vitamin B5, 1.9 times more Vitamin C, 9.4 times more Vitamin E and 44 times more Vitamin K than Boiled frozen sweet white Corn kernels, drained.
• Both Boiled frozen sweet white Corn kernels, drained and Raw Carrots have similar amounts of Vitamin B6 per 14 oz.
• Both Boiled frozen sweet white Corn kernels, drained as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled frozen sweet white Corn kernels vs Carrots:

• Boiled frozen sweet white Corn kernels, drained have 1.6 times more Magnesium, 1.6 times more Phosphorus, 7 times more Selenium and 1.7 times more Zinc than Raw Carrots.
• While Raw Carrots contain 8.3 times more Calcium, 2.2 times more Potassium and 13.8 times more Sodium than Boiled frozen sweet white Corn kernels, drained.
• Both Boiled frozen sweet white Corn kernels, drained and Raw Carrots have similar amounts of Copper, Iron, Manganese and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled frozen sweet white Corn kernels, drained have 2 times more Energy, 2 times more Omega 6, 2 times more Carbohydrate and 3 times more Protein than Raw Carrots.
• While Raw Carrots contain 1.5 times more Sugars than Boiled frozen sweet white Corn kernels, drained.
• Both Boiled frozen sweet white Corn kernels, drained and Raw Carrots have similar amounts of Fiber per 14 oz.
• Both Boiled frozen sweet white Corn kernels, drained as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.