Comparing Nutrients in 1 pound Canned Carrots with Salt VS Boiled frozen white Corn kernels, drained with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Boiled frozen white Corn kernels, drained with Salt	12%	4%	84%

Macro Nutrients

	Canned Carrots with Salt	Boiled frozen white Corn kernels, drained with Salt	Recommended Dietary Allowance
Energy	3.9% 113kcal	12.5% 363kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	2% 1.95g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	5.26% 0.89g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.3% 25g	68.2% 88.7g	130g per day for Men 19-50 years
Sugars	15.5% 11.2g	19.5% 14g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	18% 6.8g	28.6% 11g	38g per day for Men 19-50 years
Protein	5.2% 2.9g	22.3% 12.5g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Boiled frozen white Corn kernels, drained with Salt	Recommended Dietary Allowance
Vitamin A	281% 2531μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.8% 0.082mg	31.4% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	24.8% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	37% 5.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.2% 0.61mg	16.3% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	45% 0.59mg	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	10.2% 41μg	35% 141μg	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	13.6% 12.2mg	15.6% 14mg	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	22.4% 3.36mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37% 44.5μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Boiled frozen white Corn kernels, drained with Salt	Recommended Dietary Allowance
Calcium	11.3% 113mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	52.4% 0.47mg	18.6% 0.17mg	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	36.3% 2.9mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	8.64% 36.3mg	20.5% 86mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	25% 0.58mg	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	15.6% 109mg	37% 259mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	19.6% 667mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	73% 1098mg	74% 1111mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	11.4% 422g	9.4% 348g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Boiled frozen white Corn kernels, drained with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Carrots with Salt versus 1 lb of Boiled frozen white Corn kernels, drained with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Carrots with Salt vs Boiled frozen white Corn kernels, drained with Salt:

• 1 pound of Canned Carrots with Salt has more Vitamin A, 10.6 times more Vitamin E and 32.7 times more Vitamin K than Boiled frozen white Corn kernels, drained with Salt.
• While 1 lb of Boiled frozen sweet white Corn kernels, drained with Salt contains 4.6 times more Vitamin B1, 2.4 times more Vitamin B2, 2.4 times more Vitamin B3, 1.3 times more Vitamin B5 and 3.4 times more Vitamin B9 than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Boiled frozen white Corn kernels, drained with Salt provide similar amounts of Vitamin B6 and Vitamin C per one pound.
• 1 pound of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 1 pound of Boiled frozen white Corn kernels, drained with Salt have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Drained Canned Carrots with Salt as well as Boiled frozen sweet white Corn kernels, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Carrots with Salt vs Boiled frozen white Corn kernels, drained with Salt:

• 1 pound of Canned Carrots with Salt has 6.3 times more Calcium, 2.8 times more Copper, 1.8 times more Iron, 3.5 times more Manganese, 1.2 times more Potassium and 1.2 times more Water than Boiled frozen white Corn kernels, drained with Salt.
• While 1 lb of Boiled frozen sweet white Corn kernels, drained with Salt contains 2.4 times more Magnesium, 2.4 times more Phosphorus and 1.5 times more Zinc than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Boiled frozen white Corn kernels, drained with Salt contain similar levels of Sodium per one pound.
• 1 pound of Canned Carrots with Salt lack sufficient amounts of Magnesium
• 1 pound of Boiled frozen white Corn kernels, drained with Salt lack sufficient amounts of Calcium
• Both Drained Canned Carrots with Salt as well as Boiled frozen sweet white Corn kernels, drained with Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Boiled frozen sweet white Corn kernels, drained with Salt contains 3.2 times more Energy, 3.5 times more Carbohydrate, 1.3 times more Sugars, 1.6 times more Fiber and 4.3 times more Protein than Drained Canned Carrots with Salt.
• 1 pound of Canned Carrots with Salt provide inadequate amounts of Energy and Protein
• Both Drained Canned Carrots with Salt as well as Boiled frozen sweet white Corn kernels, drained with Salt provide inadequate amounts of Omega 3 and Omega 6 in one pound.