Comparing Nutrients in 500 calories Whole Yellow Corn Flour VS Canned Carrots with Liquids and Salt

Weight per 500 calories

• Whole Yellow Corn Flour: 139g
• Canned Carrots with Liquids and Salt: 2174g

Whole Yellow Corn Flour has 15.7 times more energy per 100g than Canned Carrots with Liquids and Salt. It has high energy density when compared to other foods. Canned Carrots Solids and Liquids with Salt having very low energy density.

Which food has more nutrients per 500 calories - Whole Yellow Corn Flour or Canned Carrots with Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
Whole Yellow Corn Flour	7%	9%	84%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Whole Yellow Corn Flour	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.5% 5.35g	3.14% 3.04g	97g per day for Men 19-50 years
Saturated Fat	2.35% 0.75g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	4.6% 0.073g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	14% 2.36g	7.16% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82% 106g	89.8% 117g	130g per day for Men 19-50 years
Sugars	1.22% 0.89g	73.8% 53.5g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	26.6% 10g	103% 39g	38g per day for Men 19-50 years
Protein	17% 9.6g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Whole Yellow Corn Flour	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	1.7% 15.2μg	1481% 13326μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.4% 0.34mg	34.4% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.52% 0.11mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.63mg	57.2% 9.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.2% 0.91mg	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.4% 0.51mg	187% 2.43mg	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	8.66% 34.6μg	43.5% 174μg	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	0% 0mg	48.3% 43.5mg	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	3.88% 0.58mg	106% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.42μg	178% 213μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Yellow Corn Flour	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	0.97% 9.7mg	67.4% 674mg	1000mg per day for Men 19-50 years
Copper	35.4% 0.32mg	249% 2.24mg	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	41.2% 3.3mg	141% 11.3mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	425% 9.8mg	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	54% 377mg	62% 435mg	700mg per day for Men 19-50 years
Potassium	13% 436mg	111% 3761mg	3400mg per day for Men 19-50 years
Selenium	38.8% 21.3μg	16% 8.7μg	55μg per day for Men 19-50 years
Sodium	0.46% 6.93mg	348% 5217mg	1500mg per day for Men 19-50 years
Zinc	21.8% 2.4mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	0.41% 15g	54.6% 2022g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Whole Yellow Corn Flour vs Canned Carrots with Liquids and Salt:

• Canned Carrots Solids and Liquids with Salt contain 874.7 times more Vitamin A, 5.3 times more Vitamin B2, 3.5 times more Vitamin B3, 3.3 times more Vitamin B5, 4.8 times more Vitamin B6, 5 times more Vitamin B9, more Vitamin C, 27.3 times more Vitamin E and 512.7 times more Vitamin K than Whole-grain Yellow Corn Flour.
• Both Whole-grain Yellow Corn Flour and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B1 per 500 kcal.
• Both Whole-grain Yellow Corn Flour as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Whole Yellow Corn Flour vs Canned Carrots with Liquids and Salt:

• Whole-grain Yellow Corn Flour has 2.5 times more Selenium than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 69.5 times more Calcium, 7 times more Copper, 3.4 times more Iron, 1.5 times more Magnesium, 15.4 times more Manganese, 8.6 times more Potassium, 753.4 times more Sodium, 2.6 times more Zinc and 133.8 times more Water than Whole-grain Yellow Corn Flour.
• Both Whole-grain Yellow Corn Flour and Canned Carrots Solids and Liquids with Salt have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Whole-grain Yellow Corn Flour has 1.8 times more Fat and 1.9 times more Omega 6 than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 2.4 times more Omega 3, 60.3 times more Sugars, 3.9 times more Fiber and 1.3 times more Protein than Whole-grain Yellow Corn Flour.
• Both Whole-grain Yellow Corn Flour and Canned Carrots Solids and Liquids with Salt have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Whole-grain Yellow Corn Flour as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.