Comparing Nutrients in 1 kilogram Boiled Carrots VS White Sweet Corn

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
White Sweet Corn	13%	11%	76%

Macro Nutrients

	Boiled Carrots	White Sweet Corn	Recommended Dietary Allowance
Energy	12% 350kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	12% 12g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	5.7% 1.82g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	32% 5.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.2% 82.2g	146% 190g	130g per day for Men 19-50 years
Sugars	47.6% 34.5g	44.4% 32.2g	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	4.97% 3.6g	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	% 4g	NA	g per day for Men 19-50 years
Sucrose	% 27g	NA	g per day for Men 19-50 years
Fiber	79% 30g	71% 27g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	57.5% 32.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	White Sweet Corn	Recommended Dietary Allowance
Vitamin A	947% 8520μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	167% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	106% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	152% 7.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.53mg	42.3% 0.55mg	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	35% 140μg	115% 460μg	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	40% 36mg	75.6% 68mg	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	68.7% 10.3mg	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	114% 137μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	White Sweet Corn	Recommended Dietary Allowance
Calcium	30% 300mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	60% 0.54mg	0.9mg per day for Men 19-50 years
Fluoride	12% 475μg	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	42.5% 3.4mg	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	88% 370mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	70% 1.6mg	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	43% 300mg	127% 890mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	79.4% 2700mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	38.7% 580mg	10% 150mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	24.4% 902g	20.5% 760g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS White Sweet Corn per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Carrots versus 1 kg of White Sweet Corn to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Carrots vs White Sweet Corn:

• 1 kilogram of Boiled Carrots has more Vitamin A, 2.8 times more Vitamin B6, 14.7 times more Vitamin E and 45.7 times more Vitamin K than White Sweet Corn.
• While 1 kg of Raw White Sweet Corn contains 3 times more Vitamin B1, 1.4 times more Vitamin B2, 2.6 times more Vitamin B3, 3.3 times more Vitamin B5, 3.3 times more Vitamin B9 and 1.9 times more Vitamin C than Boiled and Drained Carrots.
• 1 kilogram of White Sweet Corn have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled and Drained Carrots as well as Raw White Sweet Corn have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Carrots vs White Sweet Corn:

• 1 kilogram of Boiled Carrots has 15 times more Calcium and 3.9 times more Sodium than White Sweet Corn.
• While 1 kg of Raw White Sweet Corn contains 3.2 times more Copper, 1.5 times more Iron, 3.7 times more Magnesium, 3 times more Phosphorus and 2.3 times more Zinc than Boiled and Drained Carrots.
• Both Boiled Carrots and White Sweet Corn contain similar levels of Manganese, Potassium and Water per one kilogram.
• 1 kilogram of Boiled Carrots lack sufficient amounts of Copper and Zinc
• 1 kilogram of White Sweet Corn lack sufficient amounts of Calcium
• Both Boiled and Drained Carrots as well as Raw White Sweet Corn lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw White Sweet Corn contains 2.5 times more Energy, 6.2 times more Omega 6, 2.3 times more Carbohydrate and 4.2 times more Protein than Boiled and Drained Carrots.
• Both Boiled Carrots and White Sweet Corn offer comparable quantities of Sugars and Fiber per one kilogram.
• 1 kilogram of Boiled Carrots provide inadequate amounts of Energy, Omega 6 and Protein
• Both Boiled and Drained Carrots as well as Raw White Sweet Corn provide inadequate amounts of Omega 3 in one kilogram.