Comparing Nutrients in 1 kilogram Cooked Frozen Carrots VS Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt	11%	7%	82%

Macro Nutrients

	Cooked Frozen Carrots	Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt	Recommended Dietary Allowance
Energy	12.8% 370kcal	27.2% 790kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	6.9% 6.7g	97g per day for Men 19-50 years
Saturated Fat	3.75% 1.2g	2.06% 0.66g	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	11.6% 1.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59.5% 77.3g	144% 187g	130g per day for Men 19-50 years
Sugars	56.3% 40.8g	42.3% 30.7g	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	3.86% 2.8g	6.34% 4.6g	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	% 3.6g	% 4.8g	g per day for Men 19-50 years
Sucrose	% 34.4g	% 19.6g	g per day for Men 19-50 years
Fiber	87% 33g	63% 24g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	45.5% 25.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt	Recommended Dietary Allowance
Vitamin A	940% 8460μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.16mg	82% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.8% 1.74mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.6% 0.84mg	76% 0.99mg	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	27.5% 110μg	87.5% 350μg	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	25.6% 23mg	39% 35mg	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	67.3% 10mg	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	113% 136μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt	Recommended Dietary Allowance
Calcium	35% 350mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	53.3% 0.48mg	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	66.3% 5.3mg	58.8% 4.7mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	67.4% 1.55mg	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	44.3% 310mg	113% 790mg	700mg per day for Men 19-50 years
Potassium	56.5% 1920mg	68.5% 2330mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	163% 2450mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	24.4% 903g	21% 770g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Frozen Carrots versus 1 kg of Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Frozen Carrots vs Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt:

• 1 kilogram of Cooked Frozen Carrots has 84.6 times more Vitamin A, 14.4 times more Vitamin E and 45.3 times more Vitamin K than Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt.
• While 1 kg of Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt contains 1.7 times more Vitamin B2, 3.2 times more Vitamin B3, 3.2 times more Vitamin B9 and 1.5 times more Vitamin C than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin B6 per one kilogram.
• 1 kilogram of Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled and Drained Frozen Carrots as well as Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Frozen Carrots vs Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt:

• 1 kilogram of Cooked Frozen Carrots has 11.7 times more Calcium and 1.7 times more Copper than Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt.
• While 1 kg of Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt contains 2.5 times more Magnesium, 2.5 times more Phosphorus, 4.2 times more Sodium and 1.8 times more Zinc than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt contain similar levels of Iron, Manganese, Potassium and Water per one kilogram.
• 1 kilogram of Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt lack sufficient amounts of Calcium
• Both Boiled and Drained Frozen Carrots as well as Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Frozen Carrots has 7.3 times more Omega 3, 1.3 times more Sugars and 1.4 times more Fiber than Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt.
• While 1 kg of Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt contains 2.1 times more Energy, 2.4 times more Carbohydrate and 4.4 times more Protein than Boiled and Drained Frozen Carrots.
• 1 kilogram of Cooked Frozen Carrots provide inadequate amounts of Energy and Protein
• 1 kilogram of Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt provide inadequate amounts of Omega 3
• Both Boiled and Drained Frozen Carrots as well as Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt provide inadequate amounts of Omega 6 in one kilogram.