Comparing Nutrients in 1 kilogram Whole Blue Corn Flour VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Whole Blue Corn Flour	9%	12%	79%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Whole Blue Corn Flour	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	126% 3640kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	52.5% 51g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	NA	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	NA	5% 0.08g	1.6g per day for Men 19-50 years
Omega 6	NA	3.3% 0.56g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	568% 739g	41.3% 53.7g	130g per day for Men 19-50 years
Sugars	NA	34% 24.6g	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	221% 84g	47.4% 18g	38g per day for Men 19-50 years
Protein	156% 87.5g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Whole Blue Corn Flour	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	NA	681% 6130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	177% 2.3mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	163% 26mg	26.3% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	110% 5.5mg	27.8% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	362% 4.7mg	86% 1.12mg	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	NA	20% 80μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	22.2% 20mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	48.7% 7.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	81.7% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Blue Corn Flour	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	5% 50mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	114% 1.03mg	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	218% 17.4mg	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	262% 1100mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	235% 5.4mg	196% 4.5mg	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	376% 2630mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	112% 3810mg	51% 1730mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	160% 2400mg	1500mg per day for Men 19-50 years
Zinc	204% 22.4mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	2.93% 108g	25% 930g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Whole Blue Corn Flour vs Canned Carrots with Liquids and Salt:

• Whole-grain Blue Corn Flour has 8.4 times more Vitamin B1, 8.5 times more Vitamin B2, 6.2 times more Vitamin B3, 4 times more Vitamin B5 and 4.2 times more Vitamin B6 than Canned Carrots Solids and Liquids with Salt.

Comparing minerals per 1 kilogram for Whole Blue Corn Flour vs Canned Carrots with Liquids and Salt:

• Whole-grain Blue Corn Flour has 1.5 times more Copper, 3.3 times more Iron, 12.2 times more Magnesium, 13.2 times more Phosphorus, 2.2 times more Potassium, 5.5 times more Selenium and 7.7 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 6.2 times more Calcium, 48 times more Sodium and 8.6 times more Water than Whole-grain Blue Corn Flour.
• Both Whole-grain Blue Corn Flour and Canned Carrots Solids and Liquids with Salt have similar amounts of Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Whole-grain Blue Corn Flour has 15.8 times more Energy, 36.4 times more Fat, 13.8 times more Carbohydrate, 4.7 times more Fiber and 15.1 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Whole-grain Blue Corn Flour as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Glucose and Sucrose in 1 kg.