Comparing Nutrients in 1 pound Canned Carrots with Liquids and Salt VS Boiled Yellow Sweet Corn with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Boiled Yellow Sweet Corn with Salt	12%	12%	76%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Boiled Yellow Sweet Corn with Salt	Recommended Dietary Allowance
Energy	3.6% 104kcal	15% 435kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	2.27% 0.036g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	15.6% 2.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.4g	73.2% 95g	130g per day for Men 19-50 years
Sugars	15.4% 11g	28.4% 20.6g	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	4.94% 3.6g	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	% 3.8g	g per day for Men 19-50 years
Sucrose	NA	% 12.4g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	28.6% 11g	38g per day for Men 19-50 years
Protein	4.7% 2.63g	27.6% 15.5g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Boiled Yellow Sweet Corn with Salt	Recommended Dietary Allowance
Vitamin A	309% 2781μg	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.2% 0.086mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.42% 0.12mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	47.7% 7.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	72% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	48.5% 0.63mg	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	9.07% 36.3μg	26% 104μg	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	10% 9.07mg	27.7% 25mg	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% 3.3mg	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 Liquids and Salt	Boiled Yellow Sweet Corn with Salt	Recommended Dietary Allowance
Calcium	14% 141mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	24.7% 0.22mg	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	29.5% 2.36mg	25.5% 2.04mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	33% 0.76mg	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	13% 91mg	50% 349mg	700mg per day for Men 19-50 years
Potassium	23% 785mg	29% 989mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	72.6% 1089mg	76.5% 1148mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	11.4% 422g	9% 333g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Boiled Yellow Sweet Corn with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Carrots with Liquids and Salt versus 1 lb of Boiled Yellow Sweet Corn with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Carrots with Liquids and Salt vs Boiled Yellow Sweet Corn with Salt:

• 1 pound of Canned Carrots with Liquids and Salt has 47.2 times more Vitamin A, 8.1 times more Vitamin E and 24.5 times more Vitamin K than Boiled Yellow Sweet Corn with Salt.
• While 1 lb of Boiled and Drained Yellow Sweet Corn with Salt contains 4.9 times more Vitamin B1, 2.1 times more Vitamin B2, 4 times more Vitamin B3, 5.7 times more Vitamin B5, 2.9 times more Vitamin B9 and 2.8 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Boiled Yellow Sweet Corn with Salt provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 1 pound of Boiled Yellow Sweet Corn with Salt have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Canned Carrots Solids and Liquids with Salt as well as Boiled and Drained Yellow Sweet Corn with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Carrots with Liquids and Salt vs Boiled Yellow Sweet Corn with Salt:

• 1 pound of Canned Carrots with Liquids and Salt has 10.3 times more Calcium, 2.1 times more Copper, 2.7 times more Manganese and 1.3 times more Water than Boiled Yellow Sweet Corn with Salt.
• While 1 lb of Boiled and Drained Yellow Sweet Corn with Salt contains 2.9 times more Magnesium, 3.9 times more Phosphorus, 1.3 times more Potassium and 2.1 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Boiled Yellow Sweet Corn with Salt contain similar levels of Iron and Sodium per one pound.
• 1 pound of Boiled Yellow Sweet Corn with Salt lack sufficient amounts of Calcium
• Both Canned Carrots Solids and Liquids with Salt as well as Boiled and Drained Yellow Sweet Corn with Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Boiled and Drained Yellow Sweet Corn with Salt contains 4.2 times more Energy, 10.5 times more Omega 6, 3.9 times more Carbohydrate, 1.8 times more Sugars, 1.3 times more Fiber and 5.9 times more Protein than Canned Carrots Solids and Liquids with Salt.
• 1 pound of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy, Omega 6 and Protein
• Both Canned Carrots Solids and Liquids with Salt as well as Boiled and Drained Yellow Sweet Corn with Salt provide inadequate amounts of Omega 3 in one pound.