Comparing Nutrients in 500 calories Boiled Carrots VS Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids

Weight per 500 calories

• Boiled Carrots: 1429g
• Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids: 820g

Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids have 1.7 times more energy per unit of mass than Boiled and Drained Carrots, which is low in comparison to other foods. Boiled Carrots having low energy density.

Which food has more nutrients per 500 calories - Boiled Carrots or Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids?

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids	11%	10%	79%

Macro Nutrients

	Boiled Carrots	Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.65% 2.57g	6.5% 6.3g	97g per day for Men 19-50 years
Saturated Fat	1.34% 0.43g	1.97% 0.63g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	3.6% 0.057g	1.6g per day for Men 19-50 years
Omega 6	7.3% 1.24g	11% 1.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	87.4% 114g	130g per day for Men 19-50 years
Sugars	68% 49.3g	47% 34g	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	1.92% 1.4g	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	% 2.13g	g per day for Men 19-50 years
Sucrose	% 38.6g	% 30g	g per day for Men 19-50 years
Fiber	113% 43g	36.7% 14g	38g per day for Men 19-50 years
Protein	19.4% 11g	28.5% 16g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids	Recommended Dietary Allowance
Vitamin A	1352% 12171μg	1.82% 16.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78.6% 0.94mg	10.2% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.4% 0.63mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.6% 9.2mg	45.3% 7.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.3% 3.3mg	85.6% 4.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	23.3% 0.3mg	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	50% 200μg	78% 311μg	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	23.7% 21.3mg	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	1.64% 0.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	163% 196μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids	Recommended Dietary Allowance
Calcium	43% 429mg	3.28% 32.8mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	25.5% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	17% 679μg	3.7% 148μg	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	37% 2.95mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	29.3% 123mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	29.2% 0.67mg	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	54% 377mg	700mg per day for Men 19-50 years
Potassium	99% 3357mg	32.8% 1115mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	7.45% 4.1μg	55μg per day for Men 19-50 years
Sodium	55.2% 829mg	107% 1598mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	29% 3.2mg	11mg per day for Men 19-50 years
Water	35% 1288g	18.3% 677g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Carrots vs Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids:

• Boiled and Drained Carrots have 742.5 times more Vitamin A, 7.7 times more Vitamin B1, 5.1 times more Vitamin B2, 1.3 times more Vitamin B3, 7.2 times more Vitamin B6, 2.4 times more Vitamin C, 59.8 times more Vitamin E and more Vitamin K than Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids.
• While Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids contain 1.3 times more Vitamin B5 and 1.6 times more Vitamin B9 than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Carrots vs Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids:

• Boiled and Drained Carrots have 13.1 times more Calcium, 4.6 times more Fluoride, 1.6 times more Iron, 3.3 times more Manganese, 3 times more Potassium, 2.4 times more Selenium and 1.9 times more Water than Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids.
• While Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids contain 1.9 times more Sodium than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids have similar amounts of Copper, Magnesium, Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Carrots have 1.4 times more Sugars, 3.7 times more Fructose and 3.1 times more Fiber than Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids.
• While Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids contain 2.5 times more Fat, 1.5 times more Omega 6 and 1.5 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Boiled and Drained Carrots as well as Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.