Comparing Nutrients in 1 pound Canned Carrots with Liquids and Salt VS Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob	11%	6%	83%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob	Recommended Dietary Allowance
Energy	3.6% 104kcal	14.7% 426kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	3.46% 3.36g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	2.27% 0.036g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	9% 1.53g	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	78% 101g	130g per day for Men 19-50 years
Sugars	15.4% 11g	22.5% 16.3g	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	3.3% 2.4g	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	% 2.54g	g per day for Men 19-50 years
Sucrose	NA	% 10.4g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	4.7% 2.63g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob	Recommended Dietary Allowance
Vitamin A	309% 2781μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.2% 0.086mg	65.8% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.42% 0.12mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	43% 6.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	78% 1mg	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	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	10% 9.07mg	24% 21.8mg	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	2.4% 0.36mg	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 Sweet Corn, Yellow, Frozen, Kernels On Cob	Recommended Dietary Allowance
Calcium	14% 141mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	23% 0.21mg	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	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	31.3% 132mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	28% 0.64mg	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	48.6% 340mg	700mg per day for Men 19-50 years
Potassium	23% 785mg	33.5% 1139mg	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	1.2% 18mg	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	8.97% 332g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Carrots with Liquids and Salt versus 1 lb of Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob 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 Sweet Corn, Yellow, Frozen, Kernels On Cob:

• 1 pound of Canned Carrots with Liquids and Salt has 51.1 times more Vitamin A, 9.1 times more Vitamin E and 24.5 times more Vitamin K than Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob.
• While 1 lb of Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob contains 9.2 times more Vitamin B1, 2.6 times more Vitamin B2, 3.6 times more Vitamin B3, 1.8 times more Vitamin B5, 2 times more Vitamin B6, 3.9 times more Vitamin B9 and 2.4 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• 1 pound of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 1 pound of Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob 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 Sweet Corn, Yellow, Frozen, Kernels On Cob 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 Sweet Corn, Yellow, Frozen, Kernels On Cob:

• 1 pound of Canned Carrots with Liquids and Salt has 10.3 times more Calcium, 2.2 times more Copper, 3.2 times more Manganese, 60 times more Sodium and 1.3 times more Water than Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob.
• While 1 lb of Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob contains 3.2 times more Magnesium, 3.8 times more Phosphorus, 1.5 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 Sweet Corn, Yellow, Frozen, Kernels On Cob contain similar levels of Iron per one pound.
• 1 pound of Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob lack sufficient amounts of Calcium
• Both Canned Carrots Solids and Liquids with Salt as well as Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob contains 4.1 times more Energy, 4.2 times more Carbohydrate, 1.5 times more Sugars, 1.6 times more Fiber and 5.4 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 and Protein
• Both Canned Carrots Solids and Liquids with Salt as well as Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob provide inadequate amounts of Omega 3 and Omega 6 in one pound.