Comparing Nutrients in 1 kilogram Cornmeal, degermed, enriched, yellow VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Cornmeal, degermed, enriched, yellow	8%	4%	88%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Cornmeal, degermed, enriched, yellow	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	128% 3700kcal	12.8% 370kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.5g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	6.88% 2.2g	3.75% 1.2g	32g per day for Men 19-50 years
Omega 3	12.5% 0.2g	27.5% 0.44g	1.6g per day for Men 19-50 years
Omega 6	47.5% 8.1g	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	611% 795g	59.5% 77.3g	130g per day for Men 19-50 years
Sugars	22.2% 16g	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	2.34% 1.7g	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	% 6.8g	% 34.4g	g per day for Men 19-50 years
Fiber	103% 39g	87% 33g	38g per day for Men 19-50 years
Protein	127% 71g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Cornmeal, degermed, enriched, yellow	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	940% 8460μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	459% 5.5mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	294% 3.82mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	311% 49.7mg	26% 4.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48% 2.4mg	34.8% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	140% 1.82mg	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	523% 2090μg	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	0% 0mg	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	8% 1.2mg	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

	Cornmeal, degermed, enriched, yellow	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	3% 30mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	84.4% 0.76mg	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	545% 43.6mg	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	75.7% 1.74mg	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	141% 990mg	44.3% 310mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	56.5% 1920mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	39.3% 590mg	1500mg per day for Men 19-50 years
Zinc	60% 6.6mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	3.02% 112g	24.4% 903g	3700g per day for Men 19-50 years

Nutrient Comparison: Cornmeal, degermed, enriched, yellow VS Cooked Frozen Carrots per 1 kg

Compare the macro and micronutrient content in 1 kg of Cornmeal, degermed, enriched, yellow 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 Cornmeal, degermed, enriched, yellow vs Cooked Frozen Carrots:

• 1 kilogram of Cornmeal, degermed, enriched, yellow has 18.4 times more Vitamin B1, 10.3 times more Vitamin B2, 11.9 times more Vitamin B3, 1.4 times more Vitamin B5, 2.2 times more Vitamin B6 and 19 times more Vitamin B9 than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 76.9 times more Vitamin A, more Vitamin C, 8.4 times more Vitamin E and more Vitamin K than Cornmeal, degermed, enriched, yellow.
• 1 kilogram of Cornmeal, degermed, enriched, yellow have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Cornmeal, degermed, enriched, yellow 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 Cornmeal, degermed, enriched, yellow vs Cooked Frozen Carrots:

• 1 kilogram of Cornmeal, degermed, enriched, yellow has 8.2 times more Iron, 2.9 times more Magnesium, 3.2 times more Phosphorus, 17.5 times more Selenium and 1.9 times more Zinc than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 11.7 times more Calcium, 1.4 times more Potassium, 8.4 times more Sodium and 8.1 times more Water than Cornmeal, degermed, enriched, yellow.
• Both Cornmeal, degermed, enriched, yellow and Cooked Frozen Carrots contain similar levels of Copper and Manganese per one kilogram.
• 1 kilogram of Cornmeal, degermed, enriched, yellow lack sufficient amounts of Calcium
• 1 kilogram of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cornmeal, degermed, enriched, yellow has 10 times more Energy, 2.8 times more Omega 6, 10.3 times more Carbohydrate and 12.3 times more Protein than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 2.2 times more Omega 3 and 2.5 times more Sugars than Cornmeal, degermed, enriched, yellow.
• Both Cornmeal, degermed, enriched, yellow and Cooked Frozen Carrots offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Cornmeal, degermed, enriched, yellow provide inadequate amounts of Omega 3
• 1 kilogram of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein