Comparing Nutrients in 300 calories Frozen Carrots VS White Corn

Weight per 300 calories

• Frozen Carrots: 833g
• White Corn: 82.2g

White Corn Grain has 10.1 times more energy per unit of mass than Frozen Carrots, Unprepared, which is high in comparison to other foods. Frozen Carrots having low energy density.

Discover which food has more nutrients per 300 calories - Frozen Carrots or White Corn?

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
White Corn	10%	11%	79%

Macro Nutrients

	Frozen Carrots	White Corn	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.95% 3.83g	4% 3.9g	97g per day for Men 19-50 years
Saturated Fat	1.22% 0.39g	1.7% 0.55g	32g per day for Men 19-50 years
Omega 3	8.85% 0.14g	3.34% 0.053g	1.6g per day for Men 19-50 years
Omega 6	12% 2.06g	10% 1.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.6% 66g	47% 61g	130g per day for Men 19-50 years
Sugars	54.7% 39.7g	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	3.56% 2.6g	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	% 3.33g	NA	g per day for Men 19-50 years
Sucrose	% 33.8g	NA	g per day for Men 19-50 years
Fiber	72.4% 27.5g	NA	38g per day for Men 19-50 years
Protein	11.6% 6.5g	14% 7.74g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	White Corn	Recommended Dietary Allowance
Vitamin A	657% 5917μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.6% 0.37mg	26.4% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.7% 0.31mg	12.7% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.87mg	18.6% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.56mg	6.97% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	39.3% 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	21% 83.3μg	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	23% 21mg	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	31.7% 4.75mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	122% 147μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	White Corn	Recommended Dietary Allowance
Calcium	30% 300mg	0.58% 5.75mg	1000mg per day for Men 19-50 years
Copper	68.5% 0.62mg	28.7% 0.26mg	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	46% 3.67mg	28% 2.23mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	62% 1.43mg	17.3% 0.4mg	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	39.3% 275mg	24.7% 173mg	700mg per day for Men 19-50 years
Potassium	57.6% 1958mg	6.94% 236mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.83μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	37.8% 567mg	1.9% 28.8mg	1500mg per day for Men 19-50 years
Zinc	25% 2.75mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	20.3% 750g	0.23% 8.52g	3700g per day for Men 19-50 years

Frozen Carrots VS White Corn Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Frozen Carrots or White Corn?

Lets compare vitamin content per 300 calories of Frozen Carrots vs White Corn:

• 300 calories of Frozen Carrots have more Vitamin A, 1.9 times more Vitamin B2, 1.3 times more Vitamin B3, 4.5 times more Vitamin B5, 1.5 times more Vitamin B6 and more Vitamin C than White Corn.
• Both Frozen Carrots and White Corn provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of White Corn have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Carrots, Unprepared as well as White Corn Grain have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Frozen Carrots vs White Corn:

• 300 calories of Frozen Carrots have 52.1 times more Calcium, 2.4 times more Copper, 1.6 times more Iron, 3.6 times more Manganese, 1.6 times more Phosphorus, 8.3 times more Potassium, 19.7 times more Sodium, 1.5 times more Zinc and 88 times more Water than White Corn.
• While 300 kcal of White Corn Grain contain 2.2 times more Selenium than Frozen Carrots, Unprepared.
• Both Frozen Carrots and White Corn contain similar levels of Magnesium per 300 calories.
• 300 calories of White Corn lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen Carrots have 2.7 times more Omega 3 than White Corn.
• Both Frozen Carrots and White Corn offer comparable quantities of Energy, Omega 6, Carbohydrate and Protein per 300 calories.
• 300 calories of White Corn provide inadequate amounts of Omega 3