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

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Corn, sweet, yellow, frozen, kernels on cob, unprepared	11%	6%	83%

Macro Nutrients

	Boiled Carrots	Corn, sweet, yellow, frozen, kernels on cob, unprepared	Recommended Dietary Allowance
Energy	5.47% 159kcal	15.3% 445kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	3.65% 3.54g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	2.32% 0.39g	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	28.7% 37.3g	82% 107g	130g per day for Men 19-50 years
Sugars	21.6% 15.6g	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	2.25% 1.63g	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	% 1.8g	% 2.68g	g per day for Men 19-50 years
Sucrose	% 12.2g	% 11g	g per day for Men 19-50 years
Fiber	36% 13.6g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	6.16% 3.45g	26.6% 15g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Corn, sweet, yellow, frozen, kernels on cob, unprepared	Recommended Dietary Allowance
Vitamin A	429% 3865μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	30.7% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.3% 2.93mg	47.7% 7.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	26.6% 1.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	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	16% 63.5μg	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	18% 16.3mg	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	31% 4.67mg	2.72% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.8% 62μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Corn, sweet, yellow, frozen, kernels on cob, unprepared	Recommended Dietary Allowance
Calcium	13.6% 136mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	8.57% 0.077mg	25.7% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	5.4% 215μg	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	19.3% 1.54mg	38.6% 3.1mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	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	19.4% 136mg	56.4% 395mg	700mg per day for Men 19-50 years
Potassium	31.4% 1066mg	39.2% 1334mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	6.6% 3.63μg	55μg per day for Men 19-50 years
Sodium	17.5% 263mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	29% 3.18mg	11mg per day for Men 19-50 years
Water	11% 409g	8.8% 326g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Boiled Carrots 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 Boiled Carrots vs Corn, sweet, yellow, frozen, kernels on cob, unprepared:

• 1 pound of Boiled Carrots has 71 times more Vitamin A, 11.4 times more Vitamin E and 34.3 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 1.6 times more Vitamin B1, 2 times more Vitamin B2, 2.6 times more Vitamin B3, 1.3 times more Vitamin B5, 2.9 times more Vitamin B9 and 2 times more Vitamin C than Boiled and Drained Carrots.
• Both Boiled Carrots and Corn, sweet, yellow, frozen, kernels on cob, unprepared provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Corn, sweet, yellow, frozen, kernels on cob, unprepared have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled and Drained Carrots 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 Boiled Carrots vs Corn, sweet, yellow, frozen, kernels on cob, unprepared:

• 1 pound of Boiled Carrots has 7.5 times more Calcium, 11.6 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 3 times more Copper, 2 times more Iron, 3.2 times more Magnesium, 2.9 times more Phosphorus, 1.3 times more Potassium and 3.5 times more Zinc than Boiled and Drained Carrots.
• Both Boiled Carrots and Corn, sweet, yellow, frozen, kernels on cob, unprepared contain similar levels of Manganese per one pound.
• 1 pound of Boiled Carrots lack sufficient amounts of Copper and Zinc
• 1 pound of Corn, sweet, yellow, frozen, kernels on cob, unprepared lack sufficient amounts of Calcium
• Both Boiled and Drained Carrots 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 2.8 times more Energy, 4.1 times more Omega 6, 2.9 times more Carbohydrate and 4.3 times more Protein than Boiled and Drained Carrots.
• Both Boiled Carrots and Corn, sweet, yellow, frozen, kernels on cob, unprepared offer comparable quantities of Sugars and Fiber per one pound.
• 1 pound of Boiled Carrots provide inadequate amounts of Energy, Omega 6 and Protein
• Both Boiled and Drained Carrots as well as Corn, sweet, yellow, frozen, kernels on cob, unprepared provide inadequate amounts of Omega 3 in one pound.