Comparing Nutrients in 1 pound Canned Carrots with Liquids and Salt VS Boiled Frozen sweet yellow Corn kernels

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Boiled Frozen sweet yellow Corn kernels	11%	6%	83%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Boiled Frozen sweet yellow Corn kernels	Recommended Dietary Allowance
Energy	3.6% 104kcal	12.7% 367kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	3.13% 3.04g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	1.46% 0.47g	32g per day for Men 19-50 years
Omega 3	2.27% 0.036g	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	8.24% 1.4g	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	67.3% 87.5g	130g per day for Men 19-50 years
Sugars	15.4% 11g	19.2% 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	2.88% 2.1g	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	% 2.18g	g per day for Men 19-50 years
Sucrose	NA	% 8.9g	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	20.7% 11.6g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Boiled Frozen sweet yellow Corn kernels	Recommended Dietary Allowance
Vitamin A	309% 2781μg	5.04% 45.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.2% 0.086mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.42% 0.12mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	13.7% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	34.5% 0.45mg	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	39.7% 159μg	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	17.6% 16mg	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	2.1% 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 Liquids and Salt	Boiled Frozen sweet yellow Corn kernels	Recommended Dietary Allowance
Calcium	14% 141mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	24% 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	26.6% 2.13mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	30.6% 0.7mg	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	51% 358mg	700mg per day for Men 19-50 years
Potassium	23% 785mg	31% 1057mg	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	72.6% 1089mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	11.4% 422g	9.44% 349g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Boiled Frozen sweet yellow Corn kernels per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Carrots with Liquids and Salt versus 1 lb of Boiled Frozen sweet yellow Corn kernels 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 Frozen sweet yellow Corn kernels:

• 1 pound of Canned Carrots with Liquids and Salt has 61.3 times more Vitamin A, 10.4 times more Vitamin E and 32.7 times more Vitamin K than Boiled Frozen sweet yellow Corn kernels.
• While 1 lb of Boiled Frozen sweet yellow Corn kernels, drained contains 1.6 times more Vitamin B1, 2.3 times more Vitamin B2, 3.1 times more Vitamin B3, 4.4 times more Vitamin B9 and 1.8 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Boiled Frozen sweet yellow Corn kernels provide similar amounts of Vitamin B5 and Vitamin B6 per one pound.
• 1 pound of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 1 pound of Boiled Frozen sweet yellow Corn kernels have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Canned Carrots Solids and Liquids with Salt as well as Boiled Frozen sweet yellow Corn kernels, drained 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 Frozen sweet yellow Corn kernels:

• 1 pound of Canned Carrots with Liquids and Salt has 10.3 times more Calcium, 2.1 times more Copper, 2.9 times more Manganese, 240 times more Sodium and 1.2 times more Water than Boiled Frozen sweet yellow Corn kernels.
• While 1 lb of Boiled Frozen sweet yellow Corn kernels, drained contains 3.1 times more Magnesium, 4 times more Phosphorus, 1.3 times more Potassium and 2.2 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Boiled Frozen sweet yellow Corn kernels contain similar levels of Iron per one pound.
• 1 pound of Boiled Frozen sweet yellow Corn kernels lack sufficient amounts of Calcium
• Both Canned Carrots Solids and Liquids with Salt as well as Boiled Frozen sweet yellow Corn kernels, drained lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Boiled Frozen sweet yellow Corn kernels, drained contains 3.5 times more Energy, 3.6 times more Carbohydrate, 1.3 times more Fiber and 4.4 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Boiled Frozen sweet yellow Corn kernels offer comparable quantities of Sugars per one pound.
• 1 pound of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy and Protein
• Both Canned Carrots Solids and Liquids with Salt as well as Boiled Frozen sweet yellow Corn kernels, drained provide inadequate amounts of Omega 3 and Omega 6 in one pound.