Comparing Nutrients in 14 ounces Microwaved Yellow Corn, Whole Kernel, Frozen VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Microwaved Yellow Corn, Whole Kernel, Frozen	11%	10%	79%
Carrots	8%	5%	87%

Macro Nutrients

	Microwaved Yellow Corn, Whole Kernel, Frozen	Carrots	Recommended Dietary Allowance
Energy	15.5% 448kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	5.8% 5.64g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	1.86% 0.6g	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	10.5% 1.8g	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	79% 103g	29.2% 38g	130g per day for Men 19-50 years
Sugars	18.4% 13.3g	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	1.42% 1.03g	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	% 1.7g	% 2.34g	g per day for Men 19-50 years
Sucrose	% 10.6g	% 14.2g	g per day for Men 19-50 years
Fiber	27% 10.3g	29.2% 11g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Microwaved Yellow Corn, Whole Kernel, Frozen	Carrots	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	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	15.3% 0.2mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.3% 8.2mg	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.6% 2.53mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	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	37.7% 151μg	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	NA	26% 23.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.65% 0.4mg	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

	Microwaved Yellow Corn, Whole Kernel, Frozen	Carrots	Recommended Dietary Allowance
Calcium	2% 20mg	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	19.3% 1.55mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	22.3% 0.51mg	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	54% 377mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	32.2% 1095mg	37.4% 1270mg	3400mg per day for Men 19-50 years
Selenium	NA	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	18.3% 274mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	7.34% 271g	9.47% 350g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Microwaved Yellow Corn, Whole Kernel, Frozen vs Carrots:

• Microwaved Yellow Corn, Whole Kernel, Frozen has 1.3 times more Vitamin B1, 2.1 times more Vitamin B3, 2.3 times more Vitamin B5 and 2 times more Vitamin B9 than Raw Carrots.
• While Raw Carrots contain 69.6 times more Vitamin A, 6.6 times more Vitamin E and 33 times more Vitamin K than Microwaved Yellow Corn, Whole Kernel, Frozen.
• Both Microwaved Yellow Corn, Whole Kernel, Frozen and Raw Carrots have similar amounts of Vitamin B2 and Vitamin B6 per 14 oz.
• Both Microwaved Yellow Corn, Whole Kernel, Frozen as well as Raw Carrots have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Microwaved Yellow Corn, Whole Kernel, Frozen vs Carrots:

• Microwaved Yellow Corn, Whole Kernel, Frozen has 1.2 times more Copper, 1.3 times more Iron, 2.1 times more Magnesium, 2.7 times more Phosphorus and 2.2 times more Zinc than Raw Carrots.
• While Raw Carrots contain 6.6 times more Calcium, 17.3 times more Sodium and 1.3 times more Water than Microwaved Yellow Corn, Whole Kernel, Frozen.
• Both Microwaved Yellow Corn, Whole Kernel, Frozen and Raw Carrots have similar amounts of Manganese and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Microwaved Yellow Corn, Whole Kernel, Frozen has 2.8 times more Energy, 5.9 times more Fat, 4.5 times more Omega 6, 2.7 times more Carbohydrate and 3.9 times more Protein than Raw Carrots.
• While Raw Carrots contain 1.4 times more Sugars than Microwaved Yellow Corn, Whole Kernel, Frozen.
• Both Microwaved Yellow Corn, Whole Kernel, Frozen and Raw Carrots have similar amounts of Fiber per 14 oz.
• Both Microwaved Yellow Corn, Whole Kernel, Frozen as well as Raw Carrots have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 14 oz.