Comparing Nutrients in 500 calories Boiled White Sweet Corn VS Boiled Carrots

Weight per 500 calories

• Boiled White Sweet Corn: 516g
• Boiled Carrots: 1429g

Boiled White Sweet Corn has 2.8 times more energy per 100g than Boiled Carrots. It has average energy density when compared to other foods. Boiled and Drained Carrots having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled White Sweet Corn	12%	11%	77%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Boiled White Sweet Corn	Boiled Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.5% 7.27g	2.65% 2.57g	97g per day for Men 19-50 years
Saturated Fat	3.17% 1g	1.34% 0.43g	32g per day for Men 19-50 years
Omega 3	5.8% 0.093g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	17.8% 3.02g	7.3% 1.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86% 112g	90% 117g	130g per day for Men 19-50 years
Sugars	55% 40g	68% 49.3g	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	7.25% 5.26g	7.1% 5.14g	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	% 3.6g	% 5.7g	g per day for Men 19-50 years
Sucrose	% 31g	% 38.6g	g per day for Men 19-50 years
Fiber	36.6% 14g	113% 43g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Boiled White Sweet Corn	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	1352% 12171μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.7% 0.46mg	78.6% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	48.4% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.7% 8.6mg	57.6% 9.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.2% 3.86mg	66.3% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.4% 0.65mg	168% 2.2mg	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	25.8% 103μg	50% 200μg	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	35.5% 32mg	57% 51.4mg	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	3.1% 0.46mg	98% 14.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.7% 2.06μg	163% 196μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Sweet Corn	Boiled Carrots	Recommended Dietary Allowance
Calcium	1.03% 10.3mg	43% 429mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	17% 679μg	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	35.4% 2.84mg	60.7% 4.86mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	48% 1.1mg	96% 2.2mg	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	67.7% 474mg	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	38.2% 1299mg	99% 3357mg	3400mg per day for Men 19-50 years
Selenium	7.5% 4.12μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	1.03% 15.5mg	55.2% 829mg	1500mg per day for Men 19-50 years
Zinc	25.3% 2.8mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	10% 375g	35% 1288g	3700g per day for Men 19-50 years

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

• Boiled and Drained Carrots contain more Vitamin A, 2 times more Vitamin B1, 2.3 times more Vitamin B2, 3.3 times more Vitamin B6, 1.9 times more Vitamin B9, 1.6 times more Vitamin C, 31.7 times more Vitamin E and 94.9 times more Vitamin K than Boiled and Drained White Sweet Corn.
• Both Boiled and Drained White Sweet Corn and Boiled and Drained Carrots have similar amounts of Vitamin B3 and Vitamin B5 per 500 kcal.
• Both Boiled and Drained White Sweet Corn as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Boiled and Drained White Sweet Corn has 1.2 times more Copper than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 41.6 times more Calcium, 1.7 times more Iron, 2 times more Manganese, 2.6 times more Potassium, 2.4 times more Selenium, 53.6 times more Sodium and 3.4 times more Water than Boiled and Drained White Sweet Corn.
• Both Boiled and Drained White Sweet Corn and Boiled and Drained Carrots have similar amounts of Magnesium, Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained White Sweet Corn has 2.8 times more Fat, 6.5 times more Omega 3, 2.4 times more Omega 6 and 1.6 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 3.1 times more Fiber than Boiled and Drained White Sweet Corn.
• Both Boiled and Drained White Sweet Corn and Boiled and Drained Carrots have similar amounts of Energy, Carbohydrate, Sugars and Fructose per 500 kcal.
• Both Boiled and Drained White Sweet Corn as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.