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

Macros Ratio

	Protein	Fat	Carbs
Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob	11%	6%	83%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	32.4% 940kcal	12.8% 370kcal	2900kcal per day for Men 19-50 years
Fat	7.63% 7.4g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	3.75% 1.2g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	27.5% 0.44g	1.6g per day for Men 19-50 years
Omega 6	20% 3.38g	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	172% 223g	59.5% 77.3g	130g per day for Men 19-50 years
Sugars	49.5% 36g	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	7.3% 5.3g	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	% 5.6g	% 3.6g	g per day for Men 19-50 years
Sucrose	% 23g	% 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	55.5% 31g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	940% 8460μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	145% 1.74mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53% 0.69mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	95% 15mg	26% 4.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	34.8% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	172% 2.24mg	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	77.5% 310μg	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	53.3% 48mg	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	5.33% 0.8mg	67.3% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.33% 4μg	113% 136μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	3% 30mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	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	76.3% 6.1mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	61.7% 1.42mg	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	107% 750mg	44.3% 310mg	700mg per day for Men 19-50 years
Potassium	74% 2510mg	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	2.67% 40mg	39.3% 590mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	19.8% 732g	24.4% 903g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob VS Cooked Frozen Carrots 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 Cooked Frozen Carrots 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 Cooked Frozen Carrots:

• 1 kilogram of Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob has 5.8 times more Vitamin B1, 1.9 times more Vitamin B2, 3.6 times more Vitamin B3, 1.4 times more Vitamin B5, 2.7 times more Vitamin B6, 2.8 times more Vitamin B9 and 2.1 times more Vitamin C than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 70.5 times more Vitamin A, 12.6 times more Vitamin E and 34 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
• Both Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob 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 Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob vs Cooked Frozen Carrots:

• 1 kilogram of Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob has 2.6 times more Magnesium, 2.4 times more Phosphorus, 1.3 times more Potassium and 1.8 times more Zinc than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 11.7 times more Calcium, 1.8 times more Copper and 14.8 times more Sodium than Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob.
• Both Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob and Cooked Frozen Carrots contain similar levels of Iron and Manganese per one kilogram.
• 1 kilogram of Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob lack sufficient amounts of Calcium
• Both Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob 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 Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob has 2.5 times more Energy, 2.9 times more Carbohydrate and 5.4 times more Protein than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 4.4 times more Omega 3 than Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob.
• Both Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob and Cooked Frozen Carrots offer comparable quantities of Sugars and Fiber per one kilogram.
• 1 kilogram of Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob provide inadequate amounts of Omega 3
• 1 kilogram of Cooked Frozen Carrots provide inadequate amounts of Energy and Protein
• Both Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Omega 6 in one kilogram.