Comparing Nutrients in 500 calories Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids VS Frozen Carrots

Weight per 500 calories

• Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids: 781g
• Frozen Carrots: 1389g

Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids have 1.8 times more energy per 100g than Frozen Carrots. It has low energy density when compared to other foods. Frozen Carrots, Unprepared having low energy density.

Which food has more nutrients per 500 calories - Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids or Frozen Carrots?

Macros Ratio

	Protein	Fat	Carbs
Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids	11%	6%	83%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids	Frozen Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.03% 3.9g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	1.88% 0.6g	2.04% 0.65g	32g per day for Men 19-50 years
Omega 3	3.4% 0.055g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	10.4% 1.77g	20% 3.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 120g	84.4% 110g	130g per day for Men 19-50 years
Sugars	NA	91% 66g	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	5.94% 4.3g	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	% 5.56g	g per day for Men 19-50 years
Sucrose	NA	% 56.3g	g per day for Men 19-50 years
Fiber	35% 13.3g	121% 46g	38g per day for Men 19-50 years
Protein	27.2% 15.2g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	1096% 9861μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.7% 0.48mg	39.5% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46% 7.34mg	40.3% 6.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	81.6% 4.08mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.2% 0.29mg	101% 1.3mg	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	74.2% 297μg	34.7% 139μg	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	47.7% 43mg	38.6% 34.7mg	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	NA	52.8% 7.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	204% 244μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids	Frozen Carrots	Recommended Dietary Allowance
Calcium	3.13% 31.3mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	48.6% 0.44mg	114% 1.03mg	0.9mg per day for Men 19-50 years
Fluoride	3.5% 141μg	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	40% 3.2mg	76.4% 6.1mg	8mg per day for Men 19-50 years
Magnesium	29.8% 125mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	11.2% 0.26mg	103% 2.38mg	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	57% 398mg	65.5% 458mg	700mg per day for Men 19-50 years
Potassium	37.7% 1281mg	96% 3264mg	3400mg per day for Men 19-50 years
Selenium	8.52% 4.7μg	17.7% 9.72μg	55μg per day for Men 19-50 years
Sodium	111% 1664mg	63% 944mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	41.7% 4.6mg	11mg per day for Men 19-50 years
Water	17% 635g	33.8% 1251g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids vs Frozen Carrots:

• Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids have 1.6 times more Vitamin B5, 2.1 times more Vitamin B9 and 1.2 times more Vitamin C than Frozen Carrots, Unprepared.
• While Frozen Carrots, Unprepared contain more Vitamin A, 3 times more Vitamin B1 and 4.6 times more Vitamin B6 than Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids.
• Both Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids and Frozen Carrots, Unprepared have similar amounts of Vitamin B2 and Vitamin B3 per 500 kcal.
• Both Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids vs Frozen Carrots:

• Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids have 1.8 times more Sodium than Frozen Carrots, Unprepared.
• While Frozen Carrots, Unprepared contain 16 times more Calcium, 2.3 times more Copper, 1.9 times more Iron, 1.3 times more Magnesium, 9.2 times more Manganese, 2.5 times more Potassium, 2.1 times more Selenium, 1.6 times more Zinc and 2 times more Water than Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids.
• Both Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids and Frozen Carrots, Unprepared have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids have 1.4 times more Protein than Frozen Carrots, Unprepared.
• While Frozen Carrots, Unprepared contain 1.6 times more Fat, 4.3 times more Omega 3, 1.9 times more Omega 6 and 3.5 times more Fiber than Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids.
• Both Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids and Frozen Carrots, Unprepared have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids as well as Frozen Carrots, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.