Comparing Nutrients in 14 ounces Cornmeal VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Cornmeal	9%	9%	82%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Cornmeal	Boiled Carrots	Recommended Dietary Allowance
Energy	49.5% 1437kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	14.7% 14.2g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	6.26% 2g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	37% 6.3g	2.03% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	235% 305g	25% 32.6g	130g per day for Men 19-50 years
Sugars	3.5% 2.54g	19% 13.7g	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	1.97% 1.43g	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	% 1.6g	g per day for Men 19-50 years
Sucrose	NA	% 10.7g	g per day for Men 19-50 years
Fiber	76.2% 29g	31.3% 12g	38g per day for Men 19-50 years
Protein	57.5% 32.2g	5.4% 3g	56g per day for Men 19-50 years

Vitamins

	Cornmeal	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	376% 3382μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	127% 1.53mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.4% 0.8mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	16% 2.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.7% 1.7mg	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	93% 1.2mg	46.7% 0.61mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	25% 99μg	14% 55.6μg	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	0% 0mg	16% 14.3mg	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	11% 1.67mg	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	45.3% 54.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cornmeal	Boiled Carrots	Recommended Dietary Allowance
Calcium	2.4% 24mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	85% 0.77mg	7.5% 0.067mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4.7% 189μg	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	171% 13.7mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	120% 504mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	86% 1.98mg	26.7% 0.62mg	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	137% 957mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	33.5% 1139mg	27.4% 933mg	3400mg per day for Men 19-50 years
Selenium	112% 61.5μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	9.26% 139mg	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	65.7% 7.22mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	1.1% 40.7g	9.67% 358g	3700g per day for Men 19-50 years

Nutrient Comparison: Cornmeal VS Boiled Carrots per 14 oz

Compare the macro and micronutrient content in 14 oz of Cornmeal versus 14 oz of Boiled Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cornmeal vs Boiled Carrots:

• 14 ounces of Cornmeal have 5.8 times more Vitamin B1, 4.6 times more Vitamin B2, 5.6 times more Vitamin B3, 1.8 times more Vitamin B5, 2 times more Vitamin B6 and 1.8 times more Vitamin B9 than Boiled Carrots.
• While 14 oz of Boiled and Drained Carrots contain 77.5 times more Vitamin A, more Vitamin C, 2.5 times more Vitamin E and 45.7 times more Vitamin K than Whole-grain Yellow Cornmeal.
• 14 ounces of Cornmeal have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Whole-grain Yellow Cornmeal as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cornmeal vs Boiled Carrots:

• 14 ounces of Cornmeal have 11.4 times more Copper, 10.1 times more Iron, 12.7 times more Magnesium, 3.2 times more Manganese, 8 times more Phosphorus, 1.2 times more Potassium, 22.1 times more Selenium and 9.1 times more Zinc than Boiled Carrots.
• While 14 oz of Boiled and Drained Carrots contain 5 times more Calcium, 1.7 times more Sodium and 8.8 times more Water than Whole-grain Yellow Cornmeal.
• 14 ounces of Cornmeal lack sufficient amounts of Calcium
• 14 ounces of Boiled Carrots lack sufficient amounts of Copper, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cornmeal have 10.3 times more Energy, 19.9 times more Fat, 49 times more Omega 3, 18.3 times more Omega 6, 9.4 times more Carbohydrate, 2.4 times more Fiber and 10.7 times more Protein than Boiled Carrots.
• While 14 oz of Boiled and Drained Carrots contain 5.4 times more Sugars than Whole-grain Yellow Cornmeal.
• 14 ounces of Boiled Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein