Comparing Nutrients in 14 ounces Yellow Sweet Corn VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Yellow Sweet Corn	13%	12%	75%
Carrots	8%	5%	87%

Macro Nutrients

	Yellow Sweet Corn	Carrots	Recommended Dietary Allowance
Energy	11.8% 341kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	5.52% 5.36g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	4.03% 1.3g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	11% 1.87g	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	57% 74.2g	29.2% 38g	130g per day for Men 19-50 years
Sugars	34.3% 25g	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	10.6% 7.7g	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	% 13.6g	% 2.34g	g per day for Men 19-50 years
Sucrose	% 3.53g	% 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	23% 13g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Yellow Sweet Corn	Carrots	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	368% 3314μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.3% 0.62mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.03mg	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	57% 2.85mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.4% 0.37mg	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	41.7% 167μg	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	30% 27mg	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

	Yellow Sweet Corn	Carrots	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	24% 0.21mg	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	25.8% 2.06mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	28% 0.65mg	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	50.5% 353mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	31.5% 1072mg	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	3.97% 59.5mg	18.3% 274mg	1500mg per day for Men 19-50 years
Zinc	16.6% 1.83mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	8.16% 302g	9.47% 350g	3700g per day for Men 19-50 years

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

• Raw Yellow Sweet Corn has 2.3 times more Vitamin B1, 1.8 times more Vitamin B3, 2.6 times more Vitamin B5 and 2.2 times more Vitamin B9 than Raw Carrots.
• While Raw Carrots contain 92.8 times more Vitamin A, 1.5 times more Vitamin B6, 9.4 times more Vitamin E and 44 times more Vitamin K than Raw Yellow Sweet Corn.
• Both Raw Yellow Sweet Corn and Raw Carrots have similar amounts of Vitamin B2 and Vitamin C per 14 oz.
• Both Raw 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 Yellow Sweet Corn vs Carrots:

• Raw Yellow Sweet Corn has 1.2 times more Copper, 1.7 times more Iron, 3.1 times more Magnesium, 2.5 times more Phosphorus, 6 times more Selenium and 1.9 times more Zinc than Raw Carrots.
• While Raw Carrots contain 16.5 times more Calcium and 4.6 times more Sodium than Raw Yellow Sweet Corn.
• Both Raw Yellow Sweet Corn and Raw Carrots have similar amounts of Manganese, Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Yellow Sweet Corn has 2.1 times more Energy, 5.6 times more Fat, 10.2 times more Saturated Fat, 4.7 times more Omega 6, 2 times more Carbohydrate, 1.3 times more Sugars, 3.5 times more Fructose and 3.5 times more Protein than Raw Carrots.
• While Raw Carrots contain 1.4 times more Fiber than Raw Yellow Sweet Corn.
• Both Raw Yellow Sweet Corn as well as Raw Carrots have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.