Comparing Nutrients in 1 pound Boiled Yellow Sweet Corn with Salt VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Yellow Sweet Corn with Salt	12%	12%	76%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Boiled Yellow Sweet Corn with Salt	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	15% 435kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	5.1% 0.082g	2.27% 0.036g	1.6g per day for Men 19-50 years
Omega 6	15.6% 2.66g	1.5% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.2% 95g	18.7% 24.4g	130g per day for Men 19-50 years
Sugars	28.4% 20.6g	15.4% 11g	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	4.94% 3.6g	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	% 3.8g	NA	g per day for Men 19-50 years
Sucrose	% 12.4g	NA	g per day for Men 19-50 years
Fiber	28.6% 11g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	27.6% 15.5g	4.7% 2.63g	56g per day for Men 19-50 years

Vitamins

	Boiled Yellow Sweet Corn with Salt	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	6.55% 59μg	309% 2781μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	7.2% 0.086mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	9.42% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47.7% 7.63mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72% 3.6mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	39% 0.51mg	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	26% 104μg	9.07% 36.3μg	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	27.7% 25mg	10% 9.07mg	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	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	37% 44.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Yellow Sweet Corn with Salt	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	52% 0.47mg	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	25.5% 2.04mg	29.5% 2.36mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	88.7% 2.04mg	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	50% 349mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	29% 989mg	23% 785mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	76.5% 1148mg	72.6% 1089mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	9% 333g	11.4% 422g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Yellow Sweet Corn with Salt VS Canned Carrots with Liquids and Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Yellow Sweet Corn with Salt versus 1 lb of Canned Carrots with Liquids and Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Yellow Sweet Corn with Salt vs Canned Carrots with Liquids and Salt:

• 1 pound of Boiled Yellow Sweet Corn with Salt has 4.9 times more Vitamin B1, 2.1 times more Vitamin B2, 4 times more Vitamin B3, 5.7 times more Vitamin B5, 1.2 times more Vitamin B6, 2.9 times more Vitamin B9 and 2.8 times more Vitamin C than Canned Carrots with Liquids and Salt.
• While 1 lb of Canned Carrots Solids and Liquids with Salt contains 47.2 times more Vitamin A, 8.1 times more Vitamin E and 24.5 times more Vitamin K than Boiled and Drained Yellow Sweet Corn with Salt.
• 1 pound of Boiled Yellow Sweet Corn with Salt have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 1 pound of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• Both Boiled and Drained Yellow Sweet Corn with Salt as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Yellow Sweet Corn with Salt vs Canned Carrots with Liquids and Salt:

• 1 pound of Boiled Yellow Sweet Corn with Salt has 2.9 times more Magnesium, 3.9 times more Phosphorus, 1.3 times more Potassium and 2.1 times more Zinc than Canned Carrots with Liquids and Salt.
• While 1 lb of Canned Carrots Solids and Liquids with Salt contains 10.3 times more Calcium, 2.1 times more Copper, 2.7 times more Manganese and 1.3 times more Water than Boiled and Drained Yellow Sweet Corn with Salt.
• Both Boiled Yellow Sweet Corn with Salt and Canned Carrots with Liquids and Salt contain similar levels of Iron and Sodium per one pound.
• 1 pound of Boiled Yellow Sweet Corn with Salt lack sufficient amounts of Calcium
• Both Boiled and Drained Yellow Sweet Corn with Salt as well as Canned Carrots Solids and Liquids with Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Yellow Sweet Corn with Salt has 4.2 times more Energy, 10.5 times more Omega 6, 3.9 times more Carbohydrate, 1.8 times more Sugars, 1.3 times more Fiber and 5.9 times more Protein than Canned Carrots with Liquids and Salt.
• 1 pound of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy, Omega 6 and Protein
• Both Boiled and Drained Yellow Sweet Corn with Salt as well as Canned Carrots Solids and Liquids with Salt provide inadequate amounts of Omega 3 in one pound.