Comparing Nutrients in 300 calories Canned Corn, Sweet, White, Cream Style, Regular Pack VS Boiled Carrots

Weight per 300 calories

• Canned Corn, Sweet, White, Cream Style, Regular Pack: 405g
• Boiled Carrots: 857g

Canned Corn, Sweet, White, Cream Style, Regular Pack has 2.1 times more energy per 100g than Boiled Carrots. It has average energy density when compared to other foods. Boiled and Drained Carrots having low energy density.

Which food has more nutrients per 300 calories - Canned Corn, Sweet, White, Cream Style, Regular Pack or Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
Canned Corn, Sweet, White, Cream Style, Regular Pack	8%	4%	88%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Canned Corn, Sweet, White, Cream Style, Regular Pack	Boiled Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.76% 1.7g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	0.82% 0.26g	0.8% 0.26g	32g per day for Men 19-50 years
Omega 3	1.52% 0.024g	0.54% 0.009g	1.6g per day for Men 19-50 years
Omega 6	4.6% 0.78g	4.4% 0.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75.5g	54% 70.5g	130g per day for Men 19-50 years
Sugars	34% 24.7g	40.8% 29.6g	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	NA	4.26% 3.1g	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	NA	% 3.43g	g per day for Men 19-50 years
Sucrose	NA	% 23g	g per day for Men 19-50 years
Fiber	13% 4.86g	67.7% 25.7g	38g per day for Men 19-50 years
Protein	12.6% 7.05g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Canned Corn, Sweet, White, Cream Style, Regular Pack	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	811% 7303μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.45% 0.1mg	47% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.5% 0.21mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.3% 3.9mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.6% 0.73mg	39.8% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.6% 0.26mg	101% 1.3mg	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	45.6% 182μg	30% 120μg	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	20.7% 18.6mg	34.3% 31mg	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	1.9% 0.28mg	59% 8.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	98% 117μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Corn, Sweet, White, Cream Style, Regular Pack	Boiled Carrots	Recommended Dietary Allowance
Calcium	1.62% 16.2mg	25.7% 257mg	1000mg per day for Men 19-50 years
Copper	9.9% 0.089mg	16% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	2.84% 114μg	10% 407μg	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	15.7% 1.26mg	36.4% 2.9mg	8mg per day for Men 19-50 years
Magnesium	14.5% 61mg	20.4% 85.7mg	420mg per day for Men 19-50 years
Manganese	12% 0.28mg	57.8% 1.33mg	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	23% 162mg	36.7% 257mg	700mg per day for Men 19-50 years
Potassium	14% 482mg	59.2% 2014mg	3400mg per day for Men 19-50 years
Selenium	2.95% 1.62μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	70.5% 1058mg	33% 497mg	1500mg per day for Men 19-50 years
Zinc	20.6% 2.27mg	15.6% 1.7mg	11mg per day for Men 19-50 years
Water	8.57% 317g	21% 773g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Corn, Sweet, White, Cream Style, Regular Pack vs Boiled Carrots:

• Canned Corn, Sweet, White, Cream Style, Regular Pack has 1.5 times more Vitamin B9 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain more Vitamin A, 5.6 times more Vitamin B1, 1.8 times more Vitamin B2, 1.4 times more Vitamin B3, 2.7 times more Vitamin B5, 5.1 times more Vitamin B6, 1.7 times more Vitamin C, 31.1 times more Vitamin E and more Vitamin K than Canned Corn, Sweet, White, Cream Style, Regular Pack.
• Both Canned Corn, Sweet, White, Cream Style, Regular Pack as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Corn, Sweet, White, Cream Style, Regular Pack vs Boiled Carrots:

• Canned Corn, Sweet, White, Cream Style, Regular Pack has 2.1 times more Sodium and 1.3 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 15.9 times more Calcium, 1.6 times more Copper, 3.6 times more Fluoride, 2.3 times more Iron, 1.4 times more Magnesium, 4.8 times more Manganese, 1.6 times more Phosphorus, 4.2 times more Potassium, 3.7 times more Selenium and 2.4 times more Water than Canned Corn, Sweet, White, Cream Style, Regular Pack.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Carrots contain 5.3 times more Fiber than Canned Corn, Sweet, White, Cream Style, Regular Pack.
• Both Canned Corn, Sweet, White, Cream Style, Regular Pack and Boiled and Drained Carrots have similar amounts of Energy, Omega 6, Carbohydrate, Sugars and Protein per 300 kcal.
• Both Canned Corn, Sweet, White, Cream Style, Regular Pack as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.