Comparing Nutrients in 1 kilogram Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added	10%	5%	85%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	27.2% 790kcal	12.8% 370kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	3.75% 1.2g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	27.5% 0.44g	1.6g per day for Men 19-50 years
Omega 6	13.5% 2.3g	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	150% 194g	59.5% 77.3g	130g per day for Men 19-50 years
Sugars	77% 56g	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	3.17% 2.3g	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	% 3.5g	% 3.6g	g per day for Men 19-50 years
Sucrose	% 49g	% 34.4g	g per day for Men 19-50 years
Fiber	52.6% 20g	87% 33g	38g per day for Men 19-50 years
Protein	43% 24g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	940% 8460μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73% 11.7mg	26% 4.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	135% 6.75mg	34.8% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.3% 0.55mg	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	123% 490μg	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	90% 81mg	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	2.67% 0.4mg	67.3% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	113% 136μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	5% 50mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	53.3% 0.48mg	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	52.5% 4.2mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	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	91% 640mg	44.3% 310mg	700mg per day for Men 19-50 years
Potassium	54.7% 1860mg	56.5% 1920mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	39.3% 590mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	20.7% 766g	24.4% 903g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added VS Cooked Frozen Carrots per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added 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 Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added vs Cooked Frozen Carrots:

• 1 kilogram of Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added has 1.4 times more Vitamin B1, 2 times more Vitamin B2, 2.8 times more Vitamin B3, 3.9 times more Vitamin B5, 4.5 times more Vitamin B9 and 3.5 times more Vitamin C than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 211.5 times more Vitamin A, 1.5 times more Vitamin B6, 25.3 times more Vitamin E and more Vitamin K than Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added.
• 1 kilogram of Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added 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 Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added vs Cooked Frozen Carrots:

• 1 kilogram of Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added has 2.1 times more Magnesium, 2.1 times more Phosphorus and 1.3 times more Zinc than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 7 times more Calcium, 1.7 times more Copper, 1.3 times more Iron, 2.5 times more Manganese and 19.7 times more Sodium than Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added.
• Both Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added and Cooked Frozen Carrots contain similar levels of Potassium and Water per one kilogram.
• 1 kilogram of Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added lack sufficient amounts of Calcium
• Both Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added 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 Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added has 2.1 times more Energy, 2.5 times more Carbohydrate, 1.4 times more Sugars and 4.2 times more Protein than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 6.3 times more Omega 3 and 1.7 times more Fiber than Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added.
• 1 kilogram of Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added provide inadequate amounts of Omega 3
• 1 kilogram of Cooked Frozen Carrots provide inadequate amounts of Energy and Protein
• Both Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Omega 6 in one kilogram.