Comparing Nutrients in 1 kilogram Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob	11%	6%	83%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	32.4% 940kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	7.63% 7.4g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	20% 3.38g	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	172% 223g	42.6% 55.4g	130g per day for Men 19-50 years
Sugars	49.5% 36g	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	7.3% 5.3g	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	% 5.6g	NA	g per day for Men 19-50 years
Sucrose	% 23g	NA	g per day for Men 19-50 years
Fiber	73.7% 28g	39.5% 15g	38g per day for Men 19-50 years
Protein	55.5% 31g	11.4% 6.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	620% 5580μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	145% 1.74mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53% 0.69mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	95% 15mg	34.5% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	172% 2.24mg	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	77.5% 310μg	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	53.3% 48mg	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	5.33% 0.8mg	49.3% 7.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.33% 4μg	81.7% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	3% 30mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	116% 1.04mg	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	76.3% 6.1mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	61.7% 1.42mg	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	107% 750mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	74% 2510mg	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	2.67% 40mg	161% 2420mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	19.8% 732g	25% 930g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob VS Canned Carrots with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob 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 Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob vs Canned Carrots with Salt:

• 1 kilogram of Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob has 9.7 times more Vitamin B1, 2.3 times more Vitamin B2, 2.7 times more Vitamin B3, 1.9 times more Vitamin B5, 2 times more Vitamin B6, 3.4 times more Vitamin B9 and 1.8 times more Vitamin C than Canned Carrots with Salt.
• While 1 kg of Drained Canned Carrots with Salt contains 46.5 times more Vitamin A, 9.3 times more Vitamin E and 24.5 times more Vitamin K than Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob.
• 1 kilogram of Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 1 kilogram of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob 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 Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob vs Canned Carrots with Salt:

• 1 kilogram of Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob has 3.6 times more Magnesium, 3.1 times more Phosphorus, 1.4 times more Potassium and 2.4 times more Zinc than Canned Carrots with Salt.
• While 1 kg of Drained Canned Carrots with Salt contains 8.3 times more Calcium, 2.3 times more Copper, 3.2 times more Manganese, 60.5 times more Sodium and 1.3 times more Water than Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob.
• Both Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob and Canned Carrots with Salt contain similar levels of Iron per one kilogram.
• 1 kilogram of Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob lack sufficient amounts of Calcium
• 1 kilogram of Canned Carrots with Salt lack sufficient amounts of Magnesium
• Both Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob 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 Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob has 3.8 times more Energy, 4 times more Carbohydrate, 1.4 times more Sugars, 1.9 times more Fiber and 4.9 times more Protein than Canned Carrots with Salt.
• 1 kilogram of Canned Carrots with Salt provide inadequate amounts of Energy and Protein
• Both Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob as well as Drained Canned Carrots with Salt provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.