Comparing Nutrients in 1 kilogram Corn, sweet, white, frozen, kernels on cob, unprepared VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Corn, sweet, white, frozen, kernels on cob, unprepared	11%	6%	83%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Corn, sweet, white, frozen, kernels on cob, unprepared	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	33.8% 980kcal	12.8% 370kcal	2900kcal per day for Men 19-50 years
Fat	8.04% 7.8g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	3.75% 1.2g	3.75% 1.2g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	27.5% 0.44g	1.6g per day for Men 19-50 years
Omega 6	21% 3.56g	17% 2.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	181% 235g	59.5% 77.3g	130g per day for Men 19-50 years
Sugars	NA	56.3% 40.8g	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	3.86% 2.8g	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	% 3.6g	g per day for Men 19-50 years
Sucrose	NA	% 34.4g	g per day for Men 19-50 years
Fiber	73.7% 28g	87% 33g	38g per day for Men 19-50 years
Protein	58.6% 32.8g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Corn, sweet, white, frozen, kernels on cob, unprepared	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	940% 8460μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	86% 1.03mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67.7% 0.88mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	105% 17mg	26% 4.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58.6% 2.93mg	34.8% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	138% 1.8mg	64.6% 0.84mg	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	100% 400μg	27.5% 110μg	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	80% 72mg	25.6% 23mg	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	67.3% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	113% 136μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Corn, sweet, white, frozen, kernels on cob, unprepared	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	4% 40mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	56.7% 0.51mg	91% 0.82mg	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	85% 6.8mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	76% 320mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	68.7% 1.58mg	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	124% 870mg	44.3% 310mg	700mg per day for Men 19-50 years
Potassium	86.5% 2940mg	56.5% 1920mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	39.3% 590mg	1500mg per day for Men 19-50 years
Zinc	63.6% 7mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	19.4% 718g	24.4% 903g	3700g per day for Men 19-50 years

Nutrient Comparison: Corn, sweet, white, frozen, kernels on cob, unprepared VS Cooked Frozen Carrots per 1 kg

Compare the macro and micronutrient content in 1 kg of Corn, sweet, white, frozen, kernels on cob, unprepared versus 1 kg of Cooked Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Corn, sweet, white, frozen, kernels on cob, unprepared vs Cooked Frozen Carrots:

• 1 kilogram of Corn, sweet, white, frozen, kernels on cob, unprepared has 3.4 times more Vitamin B1, 2.4 times more Vitamin B2, 4 times more Vitamin B3, 1.7 times more Vitamin B5, 2.1 times more Vitamin B6, 3.6 times more Vitamin B9 and 3.1 times more Vitamin C than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains more Vitamin A than Corn, sweet, white, frozen, kernels on cob, unprepared.
• 1 kilogram of Corn, sweet, white, frozen, kernels on cob, unprepared have insufficient amounts of Vitamin A
• Both Corn, sweet, white, frozen, kernels on cob, unprepared as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Corn, sweet, white, frozen, kernels on cob, unprepared vs Cooked Frozen Carrots:

• 1 kilogram of Corn, sweet, white, frozen, kernels on cob, unprepared has 1.3 times more Iron, 2.9 times more Magnesium, 2.8 times more Phosphorus, 1.5 times more Potassium and 2 times more Zinc than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 8.8 times more Calcium, 1.6 times more Copper, 11.8 times more Sodium and 1.3 times more Water than Corn, sweet, white, frozen, kernels on cob, unprepared.
• Both Corn, sweet, white, frozen, kernels on cob, unprepared and Cooked Frozen Carrots contain similar levels of Manganese per one kilogram.
• 1 kilogram of Corn, sweet, white, frozen, kernels on cob, unprepared lack sufficient amounts of Calcium
• Both Corn, sweet, white, frozen, kernels on cob, unprepared as well as Boiled and Drained Frozen Carrots lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Corn, sweet, white, frozen, kernels on cob, unprepared has 2.6 times more Energy, 1.2 times more Omega 6, 3 times more Carbohydrate and 5.7 times more Protein than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 4 times more Omega 3 than Corn, sweet, white, frozen, kernels on cob, unprepared.
• Both Corn, sweet, white, frozen, kernels on cob, unprepared and Cooked Frozen Carrots offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Corn, sweet, white, frozen, kernels on cob, unprepared provide inadequate amounts of Omega 3
• 1 kilogram of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein