Comparing Nutrients in 300 calories Microwaved Yellow Corn, Whole Kernel, Frozen VS Carrots

Weight per 300 calories

• Microwaved Yellow Corn, Whole Kernel, Frozen: 266g
• Carrots: 732g

Microwaved Yellow Corn, Whole Kernel, Frozen has 2.8 times more energy per 100g than Carrots. It has average energy density when compared to other foods. Raw Carrots having low energy density.

Which food has more nutrients per 300 calories - Microwaved Yellow Corn, Whole Kernel, Frozen or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Microwaved Yellow Corn, Whole Kernel, Frozen	11%	10%	79%
Carrots	8%	5%	87%

Macro Nutrients

	Microwaved Yellow Corn, Whole Kernel, Frozen	Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.77g	1.8% 1.76g	97g per day for Men 19-50 years
Saturated Fat	1.24% 0.4g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	2.32% 0.037g	0.91% 0.015g	1.6g per day for Men 19-50 years
Omega 6	7% 1.2g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 68.7g	54% 70g	130g per day for Men 19-50 years
Sugars	12.3% 8.92g	48% 34.7g	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	0.95% 0.69g	5.55% 4.02g	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	% 1.14g	% 4.3g	g per day for Men 19-50 years
Sucrose	% 7.1g	% 26.3g	g per day for Men 19-50 years
Fiber	18% 6.9g	54% 20.5g	38g per day for Men 19-50 years
Protein	17% 9.6g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Microwaved Yellow Corn, Whole Kernel, Frozen	Carrots	Recommended Dietary Allowance
Vitamin A	3.54% 32μg	679% 6110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.4% 0.22mg	40.2% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.2% 0.13mg	32.6% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.3% 5.5mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.5% 0.32mg	77.7% 1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	54% 16.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	25.2% 101μg	34.8% 139μg	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	NA	48% 43mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.77% 0.27mg	32% 4.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.88% 1.06μg	80.5% 97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved Yellow Corn, Whole Kernel, Frozen	Carrots	Recommended Dietary Allowance
Calcium	1.33% 13.3mg	24% 241mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	36.6% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.59% 23.4μg	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	13% 1.04mg	27.4% 2.2mg	8mg per day for Men 19-50 years
Magnesium	16% 66.4mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	45.5% 1.05mg	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	36% 252mg	36.6% 256mg	700mg per day for Men 19-50 years
Potassium	21.6% 733mg	69% 2341mg	3400mg per day for Men 19-50 years
Selenium	NA	1.33% 0.73μg	55μg per day for Men 19-50 years
Sodium	0.71% 10.6mg	33.7% 505mg	1500mg per day for Men 19-50 years
Zinc	12.8% 1.4mg	16% 1.76mg	11mg per day for Men 19-50 years
Water	4.9% 182g	17.5% 646g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Microwaved Yellow Corn, Whole Kernel, Frozen vs Carrots:

• Raw Carrots contain 191.8 times more Vitamin A, 2.2 times more Vitamin B1, 3.2 times more Vitamin B2, 1.3 times more Vitamin B3, 3.2 times more Vitamin B6, 1.4 times more Vitamin B9, 18.2 times more Vitamin E and 91 times more Vitamin K than Microwaved Yellow Corn, Whole Kernel, Frozen.
• Both Microwaved Yellow Corn, Whole Kernel, Frozen and Raw Carrots have similar amounts of Vitamin B5 per 300 kcal.
• Both Microwaved Yellow Corn, Whole Kernel, Frozen as well as Raw Carrots have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Microwaved Yellow Corn, Whole Kernel, Frozen vs Carrots:

• Raw Carrots contain 18.2 times more Calcium, 2.3 times more Copper, 2.1 times more Iron, 1.3 times more Magnesium, 3.1 times more Manganese, 3.2 times more Potassium, 47.5 times more Sodium and 3.6 times more Water than Microwaved Yellow Corn, Whole Kernel, Frozen.
• Both Microwaved Yellow Corn, Whole Kernel, Frozen and Raw Carrots have similar amounts of Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Microwaved Yellow Corn, Whole Kernel, Frozen has 2.1 times more Fat, 1.6 times more Omega 6 and 1.4 times more Protein than Raw Carrots.
• While Raw Carrots contain 3.9 times more Sugars, 5.8 times more Fructose and 3 times more Fiber than Microwaved Yellow Corn, Whole Kernel, Frozen.
• Both Microwaved Yellow Corn, Whole Kernel, Frozen and Raw Carrots have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Microwaved Yellow Corn, Whole Kernel, Frozen as well as Raw Carrots have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.