Comparing Nutrients in 1 kilogram Frozen sweet white Corn kernels VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen sweet white Corn kernels	12%	7%	81%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Frozen sweet white Corn kernels	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	30.3% 880kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	7.94% 7.7g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	5.75% 1.84g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	8.75% 0.14g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	19.4% 3.3g	4.65% 0.79g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	159% 207g	42.6% 55.4g	130g per day for Men 19-50 years
Sugars	125% 91g	34.2% 25g	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	2.76% 2g	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	% 3.5g	NA	g per day for Men 19-50 years
Sucrose	% 85g	NA	g per day for Men 19-50 years
Fiber	76.3% 29g	39.5% 15g	38g per day for Men 19-50 years
Protein	54% 30g	11.4% 6.4g	56g per day for Men 19-50 years

Vitamins

	Frozen sweet white Corn kernels	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	620% 5580μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69% 0.83mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	108% 17.3mg	34.5% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	137% 1.78mg	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	90% 360μg	22.5% 90μg	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	70% 63mg	30% 27mg	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	49.3% 7.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	81.7% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen sweet white Corn kernels	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	4% 40mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	116% 1.04mg	0.9mg per day for Men 19-50 years
Fluoride	3.65% 146μg	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	51.3% 4.1mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	54.8% 1.26mg	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	100% 700mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	62.6% 2130mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	161% 2420mg	1500mg per day for Men 19-50 years
Zinc	33.6% 3.7mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	20.3% 750g	25% 930g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen sweet white Corn kernels VS Canned Carrots with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen sweet white Corn kernels versus 1 kg of Canned Carrots with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen sweet white Corn kernels vs Canned Carrots with Salt:

• 1 kilogram of Frozen sweet white Corn kernels has 4.6 times more Vitamin B1, 2.3 times more Vitamin B2, 3.1 times more Vitamin B3, 2.1 times more Vitamin B5, 1.6 times more Vitamin B6, 4 times more Vitamin B9 and 2.3 times more Vitamin C than Canned Carrots with Salt.
• While 1 kg of Drained Canned Carrots with Salt contains more Vitamin A and 32.7 times more Vitamin K than Frozen sweet white Corn kernels.
• 1 kilogram of Frozen sweet white Corn kernels have insufficient amounts of Vitamin A and Vitamin K
• 1 kilogram of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Frozen sweet white Corn kernels as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen sweet white Corn kernels vs Canned Carrots with Salt:

• 1 kilogram of Frozen sweet white Corn kernels has 2.3 times more Magnesium, 2.9 times more Phosphorus and 1.4 times more Zinc than Canned Carrots with Salt.
• While 1 kg of Drained Canned Carrots with Salt contains 6.3 times more Calcium, 2.9 times more Copper, 1.6 times more Iron, 3.6 times more Manganese and 80.7 times more Sodium than Frozen sweet white Corn kernels.
• Both Frozen sweet white Corn kernels and Canned Carrots with Salt contain similar levels of Potassium and Water per one kilogram.
• 1 kilogram of Frozen sweet white Corn kernels lack sufficient amounts of Calcium
• 1 kilogram of Canned Carrots with Salt lack sufficient amounts of Magnesium
• Both Frozen sweet white Corn kernels as well as Drained Canned Carrots with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen sweet white Corn kernels has 3.5 times more Energy, 3.7 times more Carbohydrate, 3.7 times more Sugars, 1.9 times more Fiber and 4.7 times more Protein than Canned Carrots with Salt.
• 1 kilogram of Canned Carrots with Salt provide inadequate amounts of Energy and Protein
• Both Frozen sweet white Corn kernels as well as Drained Canned Carrots with Salt provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.