Comparing Nutrients in 1 kilogram Corn, sweet, yellow, frozen, kernels cut off cob, unprepared VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	12%	7%	81%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Boiled Carrots	Recommended Dietary Allowance
Energy	30.3% 880kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	8.04% 7.8g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	3.7% 1.2g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	21% 3.55g	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	159% 207g	63.2% 82.2g	130g per day for Men 19-50 years
Sugars	34.5% 25g	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	4.14% 3g	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	% 3.8g	% 4g	g per day for Men 19-50 years
Sucrose	% 16.5g	% 27g	g per day for Men 19-50 years
Fiber	55.3% 21g	79% 30g	38g per day for Men 19-50 years
Protein	54% 30g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	11% 100μg	947% 8520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69% 0.83mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.3% 0.68mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	109% 17.4mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.2% 3.6mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	129% 1.68mg	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	90% 360μg	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	71% 64mg	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	5.33% 0.8mg	68.7% 10.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	114% 137μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Boiled Carrots	Recommended Dietary Allowance
Calcium	4% 40mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	19% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	3.65% 146μg	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	52.5% 4.2mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	53.5% 1.23mg	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	100% 700mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	62.6% 2130mg	69% 2350mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	38.7% 580mg	1500mg per day for Men 19-50 years
Zinc	34.5% 3.8mg	18% 2mg	11mg per day for Men 19-50 years
Water	20.3% 750g	24.4% 902g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared vs Boiled Carrots:

• Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have 1.3 times more Vitamin B1, 1.5 times more Vitamin B2, 2.7 times more Vitamin B3, 1.6 times more Vitamin B5, 2.6 times more Vitamin B9 and 1.8 times more Vitamin C than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 85.2 times more Vitamin A, 12.9 times more Vitamin E and 45.7 times more Vitamin K than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared and Boiled and Drained Carrots have similar amounts of Vitamin B6 per 1 kg.
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared 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 Corn, sweet, yellow, frozen, kernels cut off cob, unprepared vs Boiled Carrots:

• Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have 2.1 times more Copper, 1.2 times more Iron, 1.8 times more Magnesium, 2.3 times more Phosphorus and 1.9 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 7.5 times more Calcium, 3.3 times more Fluoride, 1.3 times more Manganese and 19.3 times more Sodium than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared and Boiled and Drained Carrots have similar amounts of Potassium, Selenium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have 2.5 times more Energy, 4.1 times more Omega 6, 2.5 times more Carbohydrate and 4 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.4 times more Sugars and 1.4 times more Fiber than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 1 kg.