Comparing Nutrients in 500 calories Cooked Frozen Carrots VS Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added

Weight per 500 calories

• Cooked Frozen Carrots: 1351g
• Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added: 633g

Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added has 2.1 times more energy per unit of mass than Boiled and Drained Frozen Carrots, which is average in comparison to other foods. Cooked Frozen Carrots having low energy density.

Discover which food has more nutrients per 500 calories - Cooked Frozen Carrots or Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added	10%	5%	85%

Macro Nutrients

	Cooked Frozen Carrots	Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.47% 9.2g	3.26% 3.16g	97g per day for Men 19-50 years
Saturated Fat	5.07% 1.62g	1.52% 0.49g	32g per day for Men 19-50 years
Omega 3	37% 0.59g	2.77% 0.044g	1.6g per day for Men 19-50 years
Omega 6	23% 3.9g	8.56% 1.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80.4% 104g	95% 123g	130g per day for Men 19-50 years
Sugars	76% 55g	48.8% 35.4g	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	5.2% 3.8g	2% 1.46g	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	% 4.86g	% 2.2g	g per day for Men 19-50 years
Sucrose	% 46.5g	% 31g	g per day for Men 19-50 years
Fiber	117% 44.6g	33.3% 12.7g	38g per day for Men 19-50 years
Protein	14% 7.84g	27.2% 15.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added	Recommended Dietary Allowance
Vitamin A	1270% 11432μg	2.8% 25.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.8% 0.41mg	21.6% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	35.5% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.62mg	46% 7.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47% 2.35mg	85.4% 4.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.3% 1.14mg	26.8% 0.35mg	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	37% 149μg	77.5% 310μg	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	34.5% 31mg	57% 51.3mg	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	91% 13.6mg	1.7% 0.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	153% 184μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added	Recommended Dietary Allowance
Calcium	47.3% 473mg	3.16% 31.6mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	33.8% 0.3mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	89.5% 7.16mg	33.2% 2.66mg	8mg per day for Men 19-50 years
Magnesium	35.4% 149mg	34.7% 146mg	420mg per day for Men 19-50 years
Manganese	98% 2.26mg	18.4% 0.42mg	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	60% 419mg	58% 405mg	700mg per day for Men 19-50 years
Potassium	76.3% 2595mg	34.6% 1177mg	3400mg per day for Men 19-50 years
Selenium	14.7% 8.1μg	8.06% 4.43μg	55μg per day for Men 19-50 years
Sodium	53% 797mg	1.27% 19mg	1500mg per day for Men 19-50 years
Zinc	43% 4.73mg	26.5% 2.9mg	11mg per day for Men 19-50 years
Water	33% 1221g	13% 485g	3700g per day for Men 19-50 years

Cooked Frozen Carrots VS Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Frozen Carrots or Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added?

Lets compare vitamin content per 500 calories of Cooked Frozen Carrots vs Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added:

• 500 calories of Cooked Frozen Carrots have 451.6 times more Vitamin A, 1.6 times more Vitamin B1, 3.3 times more Vitamin B6, 53.9 times more Vitamin E and more Vitamin K than Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added.
• While 500 kcal of Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added contain 1.3 times more Vitamin B3, 1.8 times more Vitamin B5, 2.1 times more Vitamin B9 and 1.6 times more Vitamin C than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added provide similar amounts of Vitamin B2 per 500 calories.
• 500 calories of Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled and Drained Frozen Carrots as well as Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cooked Frozen Carrots vs Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added:

• 500 calories of Cooked Frozen Carrots have 14.9 times more Calcium, 3.6 times more Copper, 2.7 times more Iron, 5.3 times more Manganese, 2.2 times more Potassium, 1.8 times more Selenium, 42 times more Sodium, 1.6 times more Zinc and 2.5 times more Water than Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added.
• Both Cooked Frozen Carrots and Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added contain similar levels of Magnesium and Phosphorus per 500 calories.
• 500 calories of Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Frozen Carrots have 13.4 times more Omega 3, 2.7 times more Omega 6, 1.6 times more Sugars and 3.5 times more Fiber than Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added.
• While 500 kcal of Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added contain 1.9 times more Protein than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added provide inadequate amounts of Omega 3 and Omega 6