Comparing Nutrients in 1 kilogram Carrots VS Boiled Yellow Sweet Corn

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Boiled Yellow Sweet Corn	12%	12%	76%

Macro Nutrients

	Carrots	Boiled Yellow Sweet Corn	Recommended Dietary Allowance
Energy	14% 410kcal	33% 960kcal	2900kcal per day for Men 19-50 years
Fat	2.47% 2.4g	15.5% 15g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	34.5% 5.86g	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	161% 210g	130g per day for Men 19-50 years
Sugars	65.4% 47.4g	62.6% 45.4g	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	7.6% 5.5g	11% 7.9g	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	% 8.4g	g per day for Men 19-50 years
Sucrose	% 36g	% 27.4g	g per day for Men 19-50 years
Fiber	73.7% 28g	63% 24g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Carrots	Boiled Yellow Sweet Corn	Recommended Dietary Allowance
Vitamin A	928% 8350μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	44% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.4% 9.83mg	105% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.6% 2.73mg	158% 7.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	107% 1.4mg	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	57.5% 230μg	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	61% 55mg	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	6% 0.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	3.33% 4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Boiled Yellow Sweet Corn	Recommended Dietary Allowance
Calcium	33% 330mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	54.4% 0.49mg	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	56.3% 4.5mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	62% 1.43mg	72.6% 1.67mg	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	50% 350mg	110% 770mg	700mg per day for Men 19-50 years
Potassium	94% 3200mg	64% 2180mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	46% 690mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	56.4% 6.2mg	11mg per day for Men 19-50 years
Water	24% 883g	20% 734g	3700g per day for Men 19-50 years

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

• Raw Carrots have 64.2 times more Vitamin A, 7.3 times more Vitamin E and 33 times more Vitamin K than Boiled and Drained Yellow Sweet Corn.
• While Boiled and Drained Yellow Sweet Corn contains 1.4 times more Vitamin B1, 1.7 times more Vitamin B3 and 2.9 times more Vitamin B5 than Raw Carrots.
• Both Raw Carrots and Boiled and Drained Yellow Sweet Corn have similar amounts of Vitamin B2, Vitamin B6, Vitamin B9 and Vitamin C per 1 kg.
• Both Raw Carrots as well as Boiled and Drained Yellow Sweet Corn have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Raw Carrots have 11 times more Calcium, 1.5 times more Potassium, 69 times more Sodium and 1.2 times more Water than Boiled and Drained Yellow Sweet Corn.
• While Boiled and Drained Yellow Sweet Corn contains 1.5 times more Iron, 2.2 times more Magnesium, 2.2 times more Phosphorus and 2.6 times more Zinc than Raw Carrots.
• Both Raw Carrots and Boiled and Drained Yellow Sweet Corn have similar amounts of Copper and Manganese per 1 kg.
• Both Raw Carrots as well as Boiled and Drained Yellow Sweet Corn have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Yellow Sweet Corn contains 2.3 times more Energy, 6.3 times more Fat, 9 times more Omega 3, 5.9 times more Omega 6, 2.2 times more Carbohydrate, 1.4 times more Fructose and 3.7 times more Protein than Raw Carrots.
• Both Raw Carrots and Boiled and Drained Yellow Sweet Corn have similar amounts of Sugars and Fiber per 1 kg.
• Both Raw Carrots as well as Boiled and Drained Yellow Sweet Corn have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.