Comparing Nutrients in 1 kilogram Canned Carrots with Liquids and Salt VS Canned Corn, Sweet, White, Cream Style, No Salt Added

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Canned Corn, Sweet, White, Cream Style, No Salt Added	8%	5%	87%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Canned Corn, Sweet, White, Cream Style, No Salt Added	Recommended Dietary Allowance
Energy	7.93% 230kcal	25% 720kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	4.33% 4.2g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	2.03% 0.65g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	11.4% 1.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.3% 53.7g	139% 181g	130g per day for Men 19-50 years
Sugars	34% 24.6g	30.5% 22g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	47.4% 18g	31.6% 12g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Canned Corn, Sweet, White, Cream Style, No Salt Added	Recommended Dietary Allowance
Vitamin A	681% 6130μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	40.8% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	60% 9.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.8% 1.4mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	48.5% 0.63mg	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	20% 80μg	113% 450μg	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	22.2% 20mg	51% 46mg	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	48.7% 7.3mg	4% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Canned Corn, Sweet, White, Cream Style, No Salt Added	Recommended Dietary Allowance
Calcium	31% 310mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	57.8% 0.52mg	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	65% 5.2mg	47.5% 3.8mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	40.5% 170mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	17% 0.39mg	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	28.6% 200mg	73% 510mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	39.4% 1340mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	160% 2400mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	25% 930g	21.3% 787g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Canned Corn, Sweet, White, Cream Style, No Salt Added per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Carrots with Liquids and Salt versus 1 kg of Canned Corn, Sweet, White, Cream Style, No Salt Added to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Carrots with Liquids and Salt vs Canned Corn, Sweet, White, Cream Style, No Salt Added:

• 1 kilogram of Canned Carrots with Liquids and Salt has more Vitamin A, 1.8 times more Vitamin B6, 12.2 times more Vitamin E and 32.7 times more Vitamin K than Canned Corn, Sweet, White, Cream Style, No Salt Added.
• While 1 kg of Canned Corn, Sweet, White, Cream Style, No Salt Added contains 1.3 times more Vitamin B1, 2 times more Vitamin B2, 2.3 times more Vitamin B3, 1.3 times more Vitamin B5, 5.6 times more Vitamin B9 and 2.3 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• 1 kilogram of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 1 kilogram of Canned Corn, Sweet, White, Cream Style, No Salt Added have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Canned Carrots Solids and Liquids with Salt as well as Canned Corn, Sweet, White, Cream Style, No Salt Added have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Carrots with Liquids and Salt vs Canned Corn, Sweet, White, Cream Style, No Salt Added:

• 1 kilogram of Canned Carrots with Liquids and Salt has 10.3 times more Calcium, 2 times more Copper, 1.4 times more Iron, 11.5 times more Manganese, 1.3 times more Potassium and 80 times more Sodium than Canned Corn, Sweet, White, Cream Style, No Salt Added.
• While 1 kg of Canned Corn, Sweet, White, Cream Style, No Salt Added contains 1.9 times more Magnesium, 2.6 times more Phosphorus and 1.8 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Canned Corn, Sweet, White, Cream Style, No Salt Added contain similar levels of Water per one kilogram.
• 1 kilogram of Canned Corn, Sweet, White, Cream Style, No Salt Added lack sufficient amounts of Calcium and Manganese
• Both Canned Carrots Solids and Liquids with Salt as well as Canned Corn, Sweet, White, Cream Style, No Salt Added lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Carrots with Liquids and Salt has 1.5 times more Fiber than Canned Corn, Sweet, White, Cream Style, No Salt Added.
• While 1 kg of Canned Corn, Sweet, White, Cream Style, No Salt Added contains 3.1 times more Energy, 3.4 times more Carbohydrate and 3 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Canned Corn, Sweet, White, Cream Style, No Salt Added offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy and Protein
• Both Canned Carrots Solids and Liquids with Salt as well as Canned Corn, Sweet, White, Cream Style, No Salt Added provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.