Comparing Nutrients in 1 kilogram Canned Carrots with Salt VS Canned Corn, Sweet, White, Whole Kernel, Drained Solids

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Canned Corn, Sweet, White, Whole Kernel, Drained Solids	12%	14%	74%

Macro Nutrients

	Canned Carrots with Salt	Canned Corn, Sweet, White, Whole Kernel, Drained Solids	Recommended Dietary Allowance
Energy	8.62% 250kcal	23% 670kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	12.6% 12g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	7.66% 2.45g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	28.4% 4.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.6% 55.4g	110% 143g	130g per day for Men 19-50 years
Sugars	34.2% 25g	61.2% 44.4g	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	2.5% 1.8g	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	% 2.8g	g per day for Men 19-50 years
Sucrose	NA	% 39g	g per day for Men 19-50 years
Fiber	39.5% 15g	52.6% 20g	38g per day for Men 19-50 years
Protein	11.4% 6.4g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Canned Corn, Sweet, White, Whole Kernel, Drained Solids	Recommended Dietary Allowance
Vitamin A	620% 5580μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	32.5% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	68.5% 0.89mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.5% 5.5mg	63% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	41.8% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	28.5% 0.37mg	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	22.5% 90μg	98% 390μg	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	20% 18mg	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	49.3% 7.4mg	6% 0.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Canned Corn, Sweet, White, Whole Kernel, Drained Solids	Recommended Dietary Allowance
Calcium	25% 250mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	36.7% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	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	80% 6.4mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	29% 0.67mg	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	34.3% 240mg	65.7% 460mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	39% 1320mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	161% 2420mg	137% 2050mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	29% 3.2mg	11mg per day for Men 19-50 years
Water	25% 930g	22% 814g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Canned Corn, Sweet, White, Whole Kernel, Drained Solids per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Carrots with Salt versus 1 kg of Canned Corn, Sweet, White, Whole Kernel, Drained Solids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Carrots with Salt vs Canned Corn, Sweet, White, Whole Kernel, Drained Solids:

• 1 kilogram of Canned Carrots with Salt has more Vitamin A, 3 times more Vitamin B6, 1.5 times more Vitamin C, 8.2 times more Vitamin E and more Vitamin K than Canned Corn, Sweet, White, Whole Kernel, Drained Solids.
• While 1 kg of Canned Corn, Sweet, White, Whole Kernel, Drained Solids contains 2.2 times more Vitamin B1, 3 times more Vitamin B2, 1.8 times more Vitamin B3, 1.5 times more Vitamin B5 and 4.3 times more Vitamin B9 than Drained Canned Carrots with Salt.
• 1 kilogram of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 1 kilogram of Canned Corn, Sweet, White, Whole Kernel, Drained Solids have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Drained Canned Carrots with Salt as well as Canned Corn, Sweet, White, Whole Kernel, Drained Solids have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Carrots with Salt vs Canned Corn, Sweet, White, Whole Kernel, Drained Solids:

• 1 kilogram of Canned Carrots with Salt has 8.3 times more Calcium, 3.2 times more Copper, 2.4 times more Iron, 6.7 times more Manganese and 1.4 times more Potassium than Canned Corn, Sweet, White, Whole Kernel, Drained Solids.
• While 1 kg of Canned Corn, Sweet, White, Whole Kernel, Drained Solids contains 1.6 times more Magnesium and 1.9 times more Phosphorus than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Canned Corn, Sweet, White, Whole Kernel, Drained Solids contain similar levels of Sodium, Zinc and Water per one kilogram.
• 1 kilogram of Canned Carrots with Salt lack sufficient amounts of Magnesium
• 1 kilogram of Canned Corn, Sweet, White, Whole Kernel, Drained Solids lack sufficient amounts of Calcium
• Both Drained Canned Carrots with Salt as well as Canned Corn, Sweet, White, Whole Kernel, Drained Solids lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Canned Corn, Sweet, White, Whole Kernel, Drained Solids contains 2.7 times more Energy, 6.1 times more Omega 6, 2.6 times more Carbohydrate, 1.8 times more Sugars, 1.3 times more Fiber and 3.6 times more Protein than Drained Canned Carrots with Salt.
• 1 kilogram of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 6 and Protein
• Both Drained Canned Carrots with Salt as well as Canned Corn, Sweet, White, Whole Kernel, Drained Solids provide inadequate amounts of Omega 3 in one kilogram.