Comparing Nutrients in 1 kilogram Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids	11%	6%	83%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids	Boiled Carrots	Recommended Dietary Allowance
Energy	22% 640kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.27g	5.1% 0.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	119% 154g	63.2% 82.2g	130g per day for Men 19-50 years
Sugars	NA	47.6% 34.5g	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	4.97% 3.6g	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	NA	% 4g	g per day for Men 19-50 years
Sucrose	NA	% 27g	g per day for Men 19-50 years
Fiber	44.7% 17g	79% 30g	38g per day for Men 19-50 years
Protein	35% 19.5g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	947% 8520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.7% 0.26mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.7% 9.4mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	104% 5.2mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	118% 1.53mg	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	95% 380μg	35% 140μg	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	61% 55mg	40% 36mg	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	NA	68.7% 10.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	114% 137μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids	Boiled Carrots	Recommended Dietary Allowance
Calcium	4% 40mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	62.2% 0.56mg	19% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	4.5% 180μg	12% 475μg	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	51.3% 4.1mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	14.3% 0.33mg	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	73% 510mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	48.2% 1640mg	69% 2350mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	142% 2130mg	38.7% 580mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	18% 2mg	11mg per day for Men 19-50 years
Water	22% 813g	24.4% 902g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids vs Boiled Carrots:

• Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids have 1.4 times more Vitamin B2, 1.5 times more Vitamin B3, 2.3 times more Vitamin B5, 2.7 times more Vitamin B9 and 1.5 times more Vitamin C than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain more Vitamin A, 2.5 times more Vitamin B1 and 4.1 times more Vitamin B6 than Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids.
• Both Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids vs Boiled Carrots:

• Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids have 3.3 times more Copper, 1.2 times more Iron, 1.6 times more Magnesium, 1.7 times more Phosphorus, 3.7 times more Sodium and 1.8 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 7.5 times more Calcium, 2.6 times more Fluoride, 4.7 times more Manganese and 1.4 times more Potassium than Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids.
• Both Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids and Boiled and Drained Carrots have similar amounts of Selenium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids have 1.8 times more Energy, 2.6 times more Omega 6, 1.9 times more Carbohydrate and 2.6 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.8 times more Fiber than Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids.
• Both Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.