Comparing Nutrients in 14 ounces Boiled Yellow Sweet Corn VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Boiled Yellow Sweet Corn	12%	12%	76%
Carrots	8%	5%	87%

Macro Nutrients

	Boiled Yellow Sweet Corn	Carrots	Recommended Dietary Allowance
Energy	13% 381kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	6.14% 5.95g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	2.44% 0.78g	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	13.7% 2.33g	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	64% 83.3g	29.2% 38g	130g per day for Men 19-50 years
Sugars	25% 18g	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	4.32% 3.14g	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	% 3.33g	% 2.34g	g per day for Men 19-50 years
Sucrose	% 11g	% 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	24% 13.5g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Yellow Sweet Corn	Carrots	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	368% 3314μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.8% 0.37mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.7% 6.68mg	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63% 3.14mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.4% 0.55mg	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	23% 91μg	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	24.3% 22mg	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	1.32% 1.6μg	43.7% 52.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Yellow Sweet Corn	Carrots	Recommended Dietary Allowance
Calcium	1.2% 12mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	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	22.3% 1.8mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	24.6% 103mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	29% 0.66mg	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	43.7% 306mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	25.4% 865mg	37.4% 1270mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	18.3% 274mg	1500mg per day for Men 19-50 years
Zinc	22.4% 2.46mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	7.87% 291g	9.47% 350g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Yellow Sweet Corn vs Carrots:

• Boiled and Drained Yellow Sweet Corn has 1.4 times more Vitamin B1, 1.7 times more Vitamin B3, 2.9 times more Vitamin B5 and 1.2 times more Vitamin B9 than Raw Carrots.
• While Raw Carrots contain 64.2 times more Vitamin A, 7.3 times more Vitamin E and 33 times more Vitamin K than Boiled and Drained Yellow Sweet Corn.
• Both Boiled and Drained Yellow Sweet Corn and Raw Carrots have similar amounts of Vitamin B2, Vitamin B6 and Vitamin C per 14 oz.
• Both Boiled and Drained Yellow Sweet Corn as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Yellow Sweet Corn vs Carrots:

• Boiled and Drained Yellow Sweet Corn has 1.5 times more Iron, 2.2 times more Magnesium, 2.2 times more Phosphorus and 2.6 times more Zinc than Raw Carrots.
• While Raw Carrots contain 11 times more Calcium, 1.5 times more Potassium and 69 times more Sodium than Boiled and Drained Yellow Sweet Corn.
• Both Boiled and Drained Yellow Sweet Corn and Raw Carrots have similar amounts of Copper, Manganese and Water per 14 oz.
• Both Boiled and Drained Yellow Sweet Corn as well as Raw Carrots have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Yellow Sweet Corn has 2.3 times more Energy, 6.3 times more Fat, 9 times more Omega 3, 5.9 times more Omega 6, 2.2 times more Carbohydrate, 1.4 times more Fructose and 3.7 times more Protein than Raw Carrots.
• Both Boiled and Drained Yellow Sweet Corn and Raw Carrots have similar amounts of Sugars and Fiber per 14 oz.
• Both Boiled and Drained Yellow Sweet Corn as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.