Comparing Nutrients in 500 calories Boiled Carrots VS Boiled frozen sweet white Corn kernels

Weight per 500 calories

• Boiled Carrots: 1429g
• Boiled frozen sweet white Corn kernels: 625g

Boiled frozen sweet white Corn kernels, drained have 2.3 times more energy per unit of mass than Boiled and Drained Carrots, which is average in comparison to other foods. Boiled Carrots having low energy density.

Which food has more nutrients per 500 calories - Boiled Carrots or Boiled frozen sweet white Corn kernels?

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Boiled frozen sweet white Corn kernels	12%	4%	84%

Macro Nutrients

	Boiled Carrots	Boiled frozen sweet white Corn kernels	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.65% 2.57g	2.77% 2.7g	97g per day for Men 19-50 years
Saturated Fat	1.34% 0.43g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	2.34% 0.038g	1.6g per day for Men 19-50 years
Omega 6	7.3% 1.24g	7.24% 1.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	94% 122g	130g per day for Men 19-50 years
Sugars	68% 49.3g	27% 19.5g	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	7.1% 5.14g	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	% 5.7g	NA	g per day for Men 19-50 years
Sucrose	% 38.6g	NA	g per day for Men 19-50 years
Fiber	113% 43g	39.5% 15g	38g per day for Men 19-50 years
Protein	19.4% 11g	30.7% 17g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Boiled frozen sweet white Corn kernels	Recommended Dietary Allowance
Vitamin A	1352% 12171μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78.6% 0.94mg	43.2% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.4% 0.63mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.6% 9.2mg	50.7% 8.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.3% 3.3mg	22.5% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	62% 0.81mg	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	50% 200μg	48.4% 194μg	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	57% 51.4mg	21.5% 19.4mg	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	98% 14.7mg	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	163% 196μg	1.56% 1.88μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Boiled frozen sweet white Corn kernels	Recommended Dietary Allowance
Calcium	43% 429mg	2.5% 25mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	25.7% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	17% 679μg	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	60.7% 4.86mg	27.3% 2.2mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	34.5% 0.79mg	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	61.2% 429mg	51% 356mg	700mg per day for Men 19-50 years
Potassium	99% 3357mg	27% 919mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	7.95% 4.38μg	55μg per day for Men 19-50 years
Sodium	55.2% 829mg	2.1% 31.3mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	35% 1288g	13% 480g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Carrots vs Boiled frozen sweet white Corn kernels:

• Boiled and Drained Carrots have more Vitamin A, 1.8 times more Vitamin B1, 1.4 times more Vitamin B2, 2.9 times more Vitamin B5, 2.7 times more Vitamin B6, 2.7 times more Vitamin C, 33.6 times more Vitamin E and 104.4 times more Vitamin K than Boiled frozen sweet white Corn kernels, drained.
• Both Boiled and Drained Carrots and Boiled frozen sweet white Corn kernels, drained have similar amounts of Vitamin B3 and Vitamin B9 per 500 kcal.
• Both Boiled and Drained Carrots as well as Boiled frozen sweet white Corn kernels, drained have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Carrots vs Boiled frozen sweet white Corn kernels:

• Boiled and Drained Carrots have 17.1 times more Calcium, 2.2 times more Iron, 1.2 times more Magnesium, 2.8 times more Manganese, 1.2 times more Phosphorus, 3.7 times more Potassium, 2.3 times more Selenium, 26.5 times more Sodium and 2.7 times more Water than Boiled frozen sweet white Corn kernels, drained.
• Both Boiled and Drained Carrots and Boiled frozen sweet white Corn kernels, drained have similar amounts of Copper and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Carrots have 2.5 times more Sugars and 2.9 times more Fiber than Boiled frozen sweet white Corn kernels, drained.
• While Boiled frozen sweet white Corn kernels, drained contain 1.6 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Boiled frozen sweet white Corn kernels, drained have similar amounts of Energy, Omega 6 and Carbohydrate per 500 kcal.
• Both Boiled and Drained Carrots as well as Boiled frozen sweet white Corn kernels, drained have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.