Comparing Nutrients in 1 pound Boiled White Sweet Corn VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Boiled White Sweet Corn	12%	11%	77%
Carrots	8%	5%	87%

Macro Nutrients

	Boiled White Sweet Corn	Carrots	Recommended Dietary Allowance
Energy	15% 440kcal	6.4% 186kcal	2900kcal per day for Men 19-50 years
Fat	6.6% 6.4g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	0.45% 0.15g	32g per day for Men 19-50 years
Omega 3	5.1% 0.082g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	15.6% 2.66g	2.67% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75.7% 98g	33.4% 43.5g	130g per day for Men 19-50 years
Sugars	48.4% 35g	29.7% 21.5g	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	6.4% 4.63g	3.44% 2.5g	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	% 3.18g	% 2.68g	g per day for Men 19-50 years
Sucrose	% 27.3g	% 16.3g	g per day for Men 19-50 years
Fiber	32.2% 12.2g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	27% 15g	7.53% 4.2g	56g per day for Men 19-50 years

Vitamins

	Boiled White Sweet Corn	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	421% 3787μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47.2% 7.56mg	28% 4.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68% 3.4mg	24.8% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44.3% 0.58mg	48% 0.63mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	33.6% 10μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22.7% 91μg	21.5% 86μg	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	31.2% 28mg	29.7% 26.8mg	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	2.72% 0.41mg	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	50% 60μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Sweet Corn	Carrots	Recommended Dietary Allowance
Calcium	0.91% 9.07mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	22.7% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.36% 14.5μg	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	31% 2.5mg	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	33.5% 141mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	42.2% 0.97mg	28.2% 0.65mg	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	59.6% 417mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	33.6% 1143mg	42.7% 1451mg	3400mg per day for Men 19-50 years
Selenium	6.6% 3.63μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	21% 313mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	8.93% 330g	11% 400g	3700g per day for Men 19-50 years

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

• Boiled and Drained White Sweet Corn has 1.4 times more Vitamin B1, 1.7 times more Vitamin B3 and 2.7 times more Vitamin B5 than Raw Carrots.
• While Raw Carrots contain more Vitamin A, 7.3 times more Vitamin E and 33 times more Vitamin K than Boiled and Drained White Sweet Corn.
• Both Boiled and Drained White Sweet Corn and Raw Carrots have similar amounts of Vitamin B2, Vitamin B6, Vitamin B9 and Vitamin C per 1 lb.
• Both Boiled and Drained White Sweet Corn as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled White Sweet Corn vs Carrots:

• Boiled and Drained White Sweet Corn has 1.3 times more Copper, 1.8 times more Iron, 2.6 times more Magnesium, 1.5 times more Manganese, 2.6 times more Phosphorus, 8 times more Selenium and 2.3 times more Zinc than Raw Carrots.
• While Raw Carrots contain 16.5 times more Calcium, 1.3 times more Potassium and 23 times more Sodium than Boiled and Drained White Sweet Corn.
• Both Boiled and Drained White Sweet Corn and Raw Carrots have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained White Sweet Corn has 2.4 times more Energy, 5.9 times more Fat, 9 times more Omega 3, 5.9 times more Omega 6, 2.3 times more Carbohydrate, 1.6 times more Sugars, 1.9 times more Fructose and 3.6 times more Protein than Raw Carrots.
• Both Boiled and Drained White Sweet Corn and Raw Carrots have similar amounts of Fiber per 1 lb.
• Both Boiled and Drained White Sweet Corn as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.