Comparing Nutrients in 1 pound Boiled Yellow Sweet Corn VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Boiled Yellow Sweet Corn	12%	12%	76%
Carrots	8%	5%	87%

Macro Nutrients

	Boiled Yellow Sweet Corn	Carrots	Recommended Dietary Allowance
Energy	15% 435kcal	6.4% 186kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	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	73.2% 95g	33.4% 43.5g	130g per day for Men 19-50 years
Sugars	28.4% 20.6g	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	4.94% 3.6g	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	% 3.8g	% 2.68g	g per day for Men 19-50 years
Sucrose	% 12.4g	% 16.3g	g per day for Men 19-50 years
Fiber	28.6% 11g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	27.6% 15.5g	7.53% 4.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Yellow Sweet Corn	Carrots	Recommended Dietary Allowance
Vitamin A	6.55% 59μg	421% 3787μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47.7% 7.63mg	28% 4.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72% 3.6mg	24.8% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	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	26% 104μg	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	27.7% 25mg	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 Yellow Sweet Corn	Carrots	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	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	25.5% 2.04mg	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	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	50% 349mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	29% 989mg	42.7% 1451mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	21% 313mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	9% 333g	11% 400g	3700g per day for Men 19-50 years

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

• Boiled and Drained Yellow Sweet Corn has 1.4 times more Vitamin B1, 1.7 times more Vitamin B3, 2.9 times more Vitamin B5 and 1.2 times more Vitamin B9 than Raw Carrots.
• While Raw Carrots contain 64.2 times more Vitamin A, 7.3 times more Vitamin E and 33 times more Vitamin K than Boiled and Drained Yellow Sweet Corn.
• Both Boiled and Drained Yellow Sweet Corn and Raw Carrots have similar amounts of Vitamin B2, Vitamin B6 and Vitamin C per 1 lb.
• Both Boiled and Drained Yellow 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 Yellow Sweet Corn vs Carrots:

• Boiled and Drained Yellow Sweet Corn has 1.5 times more Iron, 2.2 times more Magnesium, 2.2 times more Phosphorus and 2.6 times more Zinc than Raw Carrots.
• While Raw Carrots contain 11 times more Calcium, 1.5 times more Potassium and 69 times more Sodium than Boiled and Drained Yellow Sweet Corn.
• Both Boiled and Drained Yellow Sweet Corn and Raw Carrots have similar amounts of Copper, Manganese and Water per 1 lb.
• Both Boiled and Drained Yellow Sweet Corn as well as Raw Carrots have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Yellow Sweet Corn has 2.3 times more Energy, 6.3 times more Fat, 9 times more Omega 3, 5.9 times more Omega 6, 2.2 times more Carbohydrate, 1.4 times more Fructose and 3.7 times more Protein than Raw Carrots.
• Both Boiled and Drained Yellow Sweet Corn and Raw Carrots have similar amounts of Sugars and Fiber per 1 lb.
• Both Boiled and Drained Yellow Sweet Corn as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.