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

Weight per 300 calories

• Canned Corn, Sweet, White, Vacuum Pack, Regular Pack: 380g
• Boiled Carrots: 857g

Canned Corn, Sweet, White, Vacuum Pack, Regular Pack has 2.3 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, Vacuum Pack, Regular Pack or Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
Canned Corn, Sweet, White, Vacuum Pack, Regular Pack	10%	5%	85%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Canned Corn, Sweet, White, Vacuum Pack, Regular Pack	Boiled Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	0.8% 0.26g	32g per day for Men 19-50 years
Omega 3	1.66% 0.027g	0.54% 0.009g	1.6g per day for Men 19-50 years
Omega 6	5.14% 0.87g	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	56.8% 74g	54% 70.5g	130g per day for Men 19-50 years
Sugars	NA	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	20% 7.6g	67.7% 25.7g	38g per day for Men 19-50 years
Protein	16.3% 9.15g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Canned Corn, Sweet, White, Vacuum Pack, 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	13% 0.16mg	47% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.3% 0.28mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.7% 4.43mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51.3% 2.56mg	39.8% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	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	46.5% 186μg	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	34% 30.8mg	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	NA	59% 8.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	98% 117μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Corn, Sweet, White, Vacuum Pack, Regular Pack	Boiled Carrots	Recommended Dietary Allowance
Calcium	1.9% 19mg	25.7% 257mg	1000mg per day for Men 19-50 years
Copper	20.3% 0.18mg	16% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	20% 1.6mg	36.4% 2.9mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	20.4% 85.7mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	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	34.7% 243mg	36.7% 257mg	700mg per day for Men 19-50 years
Potassium	20.8% 706mg	59.2% 2014mg	3400mg per day for Men 19-50 years
Selenium	4.83% 2.66μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	69% 1033mg	33% 497mg	1500mg per day for Men 19-50 years
Zinc	16% 1.75mg	15.6% 1.7mg	11mg per day for Men 19-50 years
Water	7.86% 291g	21% 773g	3700g per day for Men 19-50 years

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

• Canned Corn, Sweet, White, Vacuum Pack, Regular Pack has 1.3 times more Vitamin B5 and 1.6 times more Vitamin B9 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain more Vitamin A, 3.6 times more Vitamin B1, 1.4 times more Vitamin B2 and 6.3 times more Vitamin B6 than Canned Corn, Sweet, White, Vacuum Pack, Regular Pack.
• Both Canned Corn, Sweet, White, Vacuum Pack, Regular Pack and Boiled and Drained Carrots have similar amounts of Vitamin B3 and Vitamin C per 300 kcal.
• Both Canned Corn, Sweet, White, Vacuum Pack, 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, Vacuum Pack, Regular Pack vs Boiled Carrots:

• Canned Corn, Sweet, White, Vacuum Pack, Regular Pack has 1.3 times more Copper and 2.1 times more Sodium than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 13.5 times more Calcium, 1.8 times more Iron, 5.2 times more Manganese, 2.9 times more Potassium, 2.3 times more Selenium and 2.7 times more Water than Canned Corn, Sweet, White, Vacuum Pack, Regular Pack.
• Both Canned Corn, Sweet, White, Vacuum Pack, Regular Pack and Boiled and Drained Carrots have similar amounts of Magnesium, Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Corn, Sweet, White, Vacuum Pack, Regular Pack has 1.4 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 3.4 times more Fiber than Canned Corn, Sweet, White, Vacuum Pack, Regular Pack.
• Both Canned Corn, Sweet, White, Vacuum Pack, Regular Pack and Boiled and Drained Carrots have similar amounts of Energy, Omega 6 and Carbohydrate per 300 kcal.
• Both Canned Corn, Sweet, White, Vacuum Pack, Regular Pack as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.