Comparing Nutrients in 1 pound Carrots VS White Corn

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
White Corn	10%	11%	79%

Macro Nutrients

	Carrots	White Corn	Recommended Dietary Allowance
Energy	6.4% 186kcal	57% 1656kcal	2900kcal per day for Men 19-50 years
Fat	1.12% 1.1g	22% 21.5g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.15g	9.45% 3.03g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	18.4% 0.29g	1.6g per day for Men 19-50 years
Omega 6	2.67% 0.45g	56% 9.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.4% 43.5g	259% 337g	130g per day for Men 19-50 years
Sugars	29.7% 21.5g	NA	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	3.44% 2.5g	NA	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	% 2.68g	NA	g per day for Men 19-50 years
Sucrose	% 16.3g	NA	g per day for Men 19-50 years
Fiber	33.4% 12.7g	NA	38g per day for Men 19-50 years
Protein	7.53% 4.2g	76.3% 42.7g	56g per day for Men 19-50 years

Vitamins

	Carrots	White Corn	Recommended Dietary Allowance
Vitamin A	421% 3787μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	146% 1.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	70% 0.91mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.46mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.8% 1.24mg	38.5% 1.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.63mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	33.6% 10μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	21.5% 86μg	NA	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	29.7% 26.8mg	0% 0mg	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	20% 3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	50% 60μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	White Corn	Recommended Dietary Allowance
Calcium	15% 150mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	158% 1.42mg	0.9mg per day for Men 19-50 years
Fluoride	0.36% 14.5μg	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	17% 1.36mg	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	28.2% 0.65mg	96% 2.2mg	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	22.7% 159mg	136% 953mg	700mg per day for Men 19-50 years
Potassium	42.7% 1451mg	38.3% 1302mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	128% 70.3μg	55μg per day for Men 19-50 years
Sodium	21% 313mg	10.6% 159mg	1500mg per day for Men 19-50 years
Zinc	9.9% 1.1mg	91% 10mg	11mg per day for Men 19-50 years
Water	11% 400g	1.27% 47g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Carrots vs White Corn:

• Raw Carrots have more Vitamin A and more Vitamin C than White Corn Grain.
• While White Corn Grain contains 5.8 times more Vitamin B1, 3.5 times more Vitamin B2, 3.7 times more Vitamin B3, 1.6 times more Vitamin B5 and 4.5 times more Vitamin B6 than Raw Carrots.
• Both Raw Carrots as well as White Corn Grain have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Carrots vs White Corn:

• Raw Carrots have 4.7 times more Calcium, 2 times more Sodium and 8.5 times more Water than White Corn Grain.
• While White Corn Grain contains 7 times more Copper, 9 times more Iron, 10.6 times more Magnesium, 3.4 times more Manganese, 6 times more Phosphorus, 155 times more Selenium and 9.2 times more Zinc than Raw Carrots.
• Both Raw Carrots and White Corn Grain have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• White Corn Grain contains 8.9 times more Energy, 19.8 times more Fat, 20.8 times more Saturated Fat, 32.5 times more Omega 3, 21 times more Omega 6, 7.8 times more Carbohydrate and 10.1 times more Protein than Raw Carrots.
• Both Raw Carrots as well as White Corn Grain have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.