Comparing Nutrients in 14 ounces Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids	12%	14%	74%
Carrots	8%	5%	87%

Macro Nutrients

	Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids	Carrots	Recommended Dietary Allowance
Energy	9.17% 266kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	5% 4.84g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	3.04% 0.97g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	11.3% 1.9g	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	43.8% 57g	29.2% 38g	130g per day for Men 19-50 years
Sugars	24.3% 17.6g	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	0.99% 0.71g	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	% 1.1g	% 2.34g	g per day for Men 19-50 years
Sucrose	% 15.5g	% 14.2g	g per day for Men 19-50 years
Fiber	21% 7.94g	29.2% 11g	38g per day for Men 19-50 years
Protein	16.2% 9.1g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids	Carrots	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	368% 3314μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.6% 0.83mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	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	38.7% 155μg	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	7.94% 7.14mg	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	2.4% 0.36mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	43.7% 52.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids	Carrots	Recommended Dietary Allowance
Calcium	1.2% 12mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	14.6% 0.13mg	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	13.4% 1.07mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	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	26% 183mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	15.4% 524mg	37.4% 1270mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	54.2% 814mg	18.3% 274mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	8.73% 323g	9.47% 350g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids vs Carrots:

• Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids have 1.5 times more Vitamin B2 and 2.1 times more Vitamin B9 than Raw Carrots.
• While Raw Carrots contain 417.5 times more Vitamin A, 1.7 times more Vitamin B1, 1.3 times more Vitamin B5, 3.7 times more Vitamin B6, 3.3 times more Vitamin C, 7.3 times more Vitamin E and more Vitamin K than Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids.
• Both Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids and Raw Carrots have similar amounts of Vitamin B3 per 14 oz.
• Both Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids vs Carrots:

• Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids have 1.3 times more Phosphorus, 6 times more Selenium, 3 times more Sodium and 1.3 times more Zinc than Raw Carrots.
• While Raw Carrots contain 11 times more Calcium, 1.4 times more Copper, 2.1 times more Manganese and 2.4 times more Potassium than Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids.
• Both Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids and Raw Carrots have similar amounts of Iron, Magnesium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids have 1.6 times more Energy, 5.1 times more Fat, 9 times more Omega 3, 4.8 times more Omega 6, 1.5 times more Carbohydrate and 2.5 times more Protein than Raw Carrots.
• While Raw Carrots contain 1.4 times more Fiber than Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids.
• Both Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids and Raw Carrots have similar amounts of Sugars per 14 oz.
• Both Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids as well as Raw Carrots have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.