Comparing Nutrients in 1 pound Canned Carrots with Salt VS Corn, sweet, yellow, frozen, kernels on cob, unprepared

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Corn, sweet, yellow, frozen, kernels on cob, unprepared	11%	6%	83%

Macro Nutrients

	Canned Carrots with Salt	Corn, sweet, yellow, frozen, kernels on cob, unprepared	Recommended Dietary Allowance
Energy	3.9% 113kcal	15.3% 445kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	3.65% 3.54g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	9.5% 1.6g	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	82% 107g	130g per day for Men 19-50 years
Sugars	15.5% 11.2g	23.6% 17g	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	3.5% 2.54g	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	% 2.68g	g per day for Men 19-50 years
Sucrose	NA	% 11g	g per day for Men 19-50 years
Fiber	18% 6.8g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	5.2% 2.9g	26.6% 15g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Corn, sweet, yellow, frozen, kernels on cob, unprepared	Recommended Dietary Allowance
Vitamin A	281% 2531μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.8% 0.082mg	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	30.7% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	47.7% 7.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.2% 0.61mg	26.6% 1.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	62.5% 0.81mg	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	45.4% 181μg	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	36.3% 32.7mg	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	2.72% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37% 44.5μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Corn, sweet, yellow, frozen, kernels on cob, unprepared	Recommended Dietary Allowance
Calcium	11.3% 113mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	52.4% 0.47mg	25.7% 0.23mg	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	38.6% 3.1mg	8mg per day for Men 19-50 years
Magnesium	8.64% 36.3mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	31% 0.72mg	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	56.4% 395mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	39.2% 1334mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	6.6% 3.63μg	55μg per day for Men 19-50 years
Sodium	73% 1098mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	29% 3.18mg	11mg per day for Men 19-50 years
Water	11.4% 422g	8.8% 326g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Corn, sweet, yellow, frozen, kernels on cob, unprepared per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Carrots with Salt versus 1 lb of Corn, sweet, yellow, frozen, kernels on cob, unprepared to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Carrots with Salt vs Corn, sweet, yellow, frozen, kernels on cob, unprepared:

• 1 pound of Canned Carrots with Salt has 46.5 times more Vitamin A, 8.2 times more Vitamin E and 24.5 times more Vitamin K than Corn, sweet, yellow, frozen, kernels on cob, unprepared.
• While 1 lb of Corn, sweet, yellow, frozen, kernels on cob, unprepared contains 5.7 times more Vitamin B1, 2.9 times more Vitamin B2, 3 times more Vitamin B3, 2.2 times more Vitamin B5, 1.6 times more Vitamin B6, 4.4 times more Vitamin B9 and 2.7 times more Vitamin C than Drained Canned Carrots with Salt.
• 1 pound of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 1 pound of Corn, sweet, yellow, frozen, kernels on cob, unprepared have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Drained Canned Carrots with Salt as well as Corn, sweet, yellow, frozen, kernels on cob, unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Carrots with Salt vs Corn, sweet, yellow, frozen, kernels on cob, unprepared:

• 1 pound of Canned Carrots with Salt has 6.3 times more Calcium, 2 times more Copper, 2.8 times more Manganese, 48.4 times more Sodium and 1.3 times more Water than Corn, sweet, yellow, frozen, kernels on cob, unprepared.
• While 1 lb of Corn, sweet, yellow, frozen, kernels on cob, unprepared contains 4 times more Magnesium, 3.6 times more Phosphorus, 1.6 times more Potassium and 2.7 times more Zinc than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Corn, sweet, yellow, frozen, kernels on cob, unprepared contain similar levels of Iron per one pound.
• 1 pound of Canned Carrots with Salt lack sufficient amounts of Magnesium
• 1 pound of Corn, sweet, yellow, frozen, kernels on cob, unprepared lack sufficient amounts of Calcium
• Both Drained Canned Carrots with Salt as well as Corn, sweet, yellow, frozen, kernels on cob, unprepared lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Corn, sweet, yellow, frozen, kernels on cob, unprepared contains 3.9 times more Energy, 4.5 times more Omega 6, 4.2 times more Carbohydrate, 1.5 times more Sugars, 1.9 times more Fiber and 5.1 times more Protein than Drained Canned Carrots with Salt.
• 1 pound of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 6 and Protein
• Both Drained Canned Carrots with Salt as well as Corn, sweet, yellow, frozen, kernels on cob, unprepared provide inadequate amounts of Omega 3 in one pound.