Comparing Nutrients in 1 kilogram Canned Corn, Sweet, White, Whole Kernel, Drained Solids VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Corn, Sweet, White, Whole Kernel, Drained Solids	12%	14%	74%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Canned Corn, Sweet, White, Whole Kernel, Drained Solids	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	23% 670kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	12.6% 12g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	7.66% 2.45g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	5% 0.08g	1.6g per day for Men 19-50 years
Omega 6	28.4% 4.83g	3.3% 0.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	110% 143g	41.3% 53.7g	130g per day for Men 19-50 years
Sugars	61.2% 44.4g	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	2.5% 1.8g	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	% 2.8g	NA	g per day for Men 19-50 years
Sucrose	% 39g	NA	g per day for Men 19-50 years
Fiber	52.6% 20g	47.4% 18g	38g per day for Men 19-50 years
Protein	41% 23g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Canned Corn, Sweet, White, Whole Kernel, Drained Solids	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	681% 6130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.5% 0.39mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	68.5% 0.89mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63% 10mg	26.3% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.8% 2.1mg	27.8% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	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	98% 390μg	20% 80μg	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	20% 18mg	22.2% 20mg	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	6% 0.9mg	48.7% 7.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	81.7% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Corn, Sweet, White, Whole Kernel, Drained Solids	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	3% 30mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	36.7% 0.33mg	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	33.8% 2.7mg	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	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	65.7% 460mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	39% 1320mg	51% 1730mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	137% 2050mg	160% 2400mg	1500mg per day for Men 19-50 years
Zinc	29% 3.2mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	22% 814g	25% 930g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Corn, Sweet, White, Whole Kernel, Drained Solids vs Canned Carrots with Liquids and Salt:

• Canned Corn, Sweet, White, Whole Kernel, Drained Solids have 2.1 times more Vitamin B1, 3.3 times more Vitamin B2, 2.4 times more Vitamin B3, 1.5 times more Vitamin B5 and 4.9 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain more Vitamin A, 3 times more Vitamin B6, 8.1 times more Vitamin E and more Vitamin K than Canned Corn, Sweet, White, Whole Kernel, Drained Solids.
• Both Canned Corn, Sweet, White, Whole Kernel, Drained Solids and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin C per 1 kg.
• Both Canned Corn, Sweet, White, Whole Kernel, Drained Solids as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Corn, Sweet, White, Whole Kernel, Drained Solids vs Canned Carrots with Liquids and Salt:

• Canned Corn, Sweet, White, Whole Kernel, Drained Solids have 1.4 times more Magnesium, 2.3 times more Phosphorus and 1.8 times more Selenium than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 10.3 times more Calcium, 3.1 times more Copper, 1.9 times more Iron, 6.7 times more Manganese and 1.3 times more Potassium than Canned Corn, Sweet, White, Whole Kernel, Drained Solids.
• Both Canned Corn, Sweet, White, Whole Kernel, Drained Solids and Canned Carrots Solids and Liquids with Salt have similar amounts of Sodium, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Corn, Sweet, White, Whole Kernel, Drained Solids have 2.9 times more Energy, 8.7 times more Fat, 2.3 times more Omega 3, 8.6 times more Omega 6, 2.7 times more Carbohydrate, 1.8 times more Sugars and 3.9 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Corn, Sweet, White, Whole Kernel, Drained Solids and Canned Carrots Solids and Liquids with Salt have similar amounts of Fiber per 1 kg.
• Both Canned Corn, Sweet, White, Whole Kernel, Drained Solids as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.