Comparing Nutrients in 500 calories Carrots VS Boiled Yellow Sweet Corn

Weight per 500 calories

• Carrots: 1220g
• Boiled Yellow Sweet Corn: 521g

Boiled and Drained Yellow Sweet Corn has 2.3 times more energy per unit of mass than Raw Carrots, which is average in comparison to other foods. Carrots having low energy density.

Which food has more nutrients per 500 calories - Carrots or Boiled Yellow Sweet Corn?

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Boiled Yellow Sweet Corn	12%	12%	76%

Macro Nutrients

	Carrots	Boiled Yellow Sweet Corn	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.93g	8.05% 7.8g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	3.2% 1.03g	32g per day for Men 19-50 years
Omega 3	1.52% 0.024g	5.86% 0.094g	1.6g per day for Men 19-50 years
Omega 6	7.17% 1.2g	18% 3.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	84% 109g	130g per day for Men 19-50 years
Sugars	79.7% 58g	32.6% 23.6g	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	9.25% 6.7g	5.68% 4.1g	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	% 7.2g	% 4.38g	g per day for Men 19-50 years
Sucrose	% 43.8g	% 14.3g	g per day for Men 19-50 years
Fiber	90% 34g	33% 12.5g	38g per day for Men 19-50 years
Protein	20.3% 11.3g	31.7% 17.8g	56g per day for Men 19-50 years

Vitamins

	Carrots	Boiled Yellow Sweet Corn	Recommended Dietary Allowance
Vitamin A	1131% 10183μg	7.52% 67.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67% 0.8mg	40.4% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.4% 0.71mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	54.8% 8.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.6% 3.33mg	82.5% 4.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	129% 1.7mg	55.7% 0.72mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	90% 27μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	58% 232μg	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	80% 72mg	32% 28.6mg	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	53.7% 8.05mg	3.13% 0.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	1.74% 2.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Boiled Yellow Sweet Corn	Recommended Dietary Allowance
Calcium	40.2% 402mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	61% 0.55mg	28.4% 0.26mg	0.9mg per day for Men 19-50 years
Fluoride	0.98% 39μg	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	45.7% 3.66mg	29.3% 2.34mg	8mg per day for Men 19-50 years
Magnesium	35% 146mg	32.2% 135mg	420mg per day for Men 19-50 years
Manganese	76% 1.74mg	38% 0.87mg	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% 427mg	57.3% 401mg	700mg per day for Men 19-50 years
Potassium	115% 3902mg	33.4% 1135mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	1.9% 1.04μg	55μg per day for Men 19-50 years
Sodium	56% 841mg	0.35% 5.2mg	1500mg per day for Men 19-50 years
Zinc	26.6% 2.93mg	29.4% 3.23mg	11mg per day for Men 19-50 years
Water	29% 1077g	10.3% 382g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Carrots vs Boiled Yellow Sweet Corn:

• Raw Carrots have 150.4 times more Vitamin A, 1.7 times more Vitamin B1, 2.4 times more Vitamin B2, 1.4 times more Vitamin B3, 2.3 times more Vitamin B6, 1.9 times more Vitamin B9, 2.5 times more Vitamin C, 17.2 times more Vitamin E and 77.3 times more Vitamin K than Boiled and Drained Yellow Sweet Corn.
• Both Raw Carrots and Boiled and Drained Yellow Sweet Corn have similar amounts of Vitamin B5 per 500 kcal.
• Both Raw Carrots as well as Boiled and Drained Yellow Sweet Corn have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Carrots vs Boiled Yellow Sweet Corn:

• Raw Carrots have 25.8 times more Calcium, 2.2 times more Copper, 1.6 times more Iron, 2 times more Manganese, 3.4 times more Potassium, 161.6 times more Sodium and 2.8 times more Water than Boiled and Drained Yellow Sweet Corn.
• Both Raw Carrots and Boiled and Drained Yellow Sweet Corn have similar amounts of Magnesium, Phosphorus and Zinc per 500 kcal.
• Both Raw Carrots as well as Boiled and Drained Yellow Sweet Corn have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Carrots have 2.4 times more Sugars, 1.6 times more Fructose and 2.7 times more Fiber than Boiled and Drained Yellow Sweet Corn.
• While Boiled and Drained Yellow Sweet Corn contains 2.7 times more Fat, 3.8 times more Omega 3, 2.5 times more Omega 6 and 1.6 times more Protein than Raw Carrots.
• Both Raw Carrots and Boiled and Drained Yellow Sweet Corn have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw Carrots as well as Boiled and Drained Yellow Sweet Corn have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.