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

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Canned Corn, Sweet, White, Cream Style, No Salt Added	8%	5%	87%

Macro Nutrients

	Carrots	Canned Corn, Sweet, White, Cream Style, No Salt Added	Recommended Dietary Allowance
Energy	14% 410kcal	25% 720kcal	2900kcal per day for Men 19-50 years
Fat	2.47% 2.4g	4.33% 4.2g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	2.03% 0.65g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	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	73.7% 96g	139% 181g	130g per day for Men 19-50 years
Sugars	65.4% 47.4g	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	7.6% 5.5g	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	% 5.9g	NA	g per day for Men 19-50 years
Sucrose	% 36g	NA	g per day for Men 19-50 years
Fiber	73.7% 28g	31.6% 12g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Carrots	Canned Corn, Sweet, White, Cream Style, No Salt Added	Recommended Dietary Allowance
Vitamin A	928% 8350μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	40.8% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.4% 9.83mg	60% 9.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.6% 2.73mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	48.5% 0.63mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	74% 22μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	47.5% 190μg	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	65.6% 59mg	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	44% 6.6mg	4% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Canned Corn, Sweet, White, Cream Style, No Salt Added	Recommended Dietary Allowance
Calcium	33% 330mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	57.8% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	0.8% 32μg	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	37.5% 3mg	47.5% 3.8mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	40.5% 170mg	420mg per day for Men 19-50 years
Manganese	62% 1.43mg	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	50% 350mg	73% 510mg	700mg per day for Men 19-50 years
Potassium	94% 3200mg	39.4% 1340mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	46% 690mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	24% 883g	21.3% 787g	3700g per day for Men 19-50 years

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

• Raw Carrots have more Vitamin A, 2.6 times more Vitamin B1, 1.5 times more Vitamin B5, 2.2 times more Vitamin B6, 1.3 times more Vitamin C, 11 times more Vitamin E and 44 times more Vitamin K than Canned Corn, Sweet, White, Cream Style, No Salt Added.
• While Canned Corn, Sweet, White, Cream Style, No Salt Added contains 2.4 times more Vitamin B9 than Raw Carrots.
• Both Raw Carrots and Canned Corn, Sweet, White, Cream Style, No Salt Added have similar amounts of Vitamin B2 and Vitamin B3 per 1 kg.
• Both Raw Carrots as well as Canned Corn, Sweet, White, Cream Style, No Salt Added have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Raw Carrots have 11 times more Calcium, 3.7 times more Manganese, 2.4 times more Potassium and 23 times more Sodium than Canned Corn, Sweet, White, Cream Style, No Salt Added.
• While Canned Corn, Sweet, White, Cream Style, No Salt Added contains 1.3 times more Iron, 1.4 times more Magnesium, 1.5 times more Phosphorus, 6 times more Selenium and 2.2 times more Zinc than Raw Carrots.
• Both Raw Carrots and Canned Corn, Sweet, White, Cream Style, No Salt Added have similar amounts of Copper and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Carrots have 2.1 times more Sugars and 2.3 times more Fiber than Canned Corn, Sweet, White, Cream Style, No Salt Added.
• While Canned Corn, Sweet, White, Cream Style, No Salt Added contains 1.8 times more Energy, 1.9 times more Omega 6, 1.9 times more Carbohydrate and 1.9 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Canned Corn, Sweet, White, Cream Style, No Salt Added have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.