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

Weight per 500 calories

• Boiled White Sweet Corn: 516g
• Cooked Frozen Carrots: 1351g

Boiled White Sweet Corn has 2.6 times more energy per 100g than Cooked Frozen Carrots. It has average energy density when compared to other foods. Boiled and Drained Frozen Carrots having low energy density.

Discover which food has more nutrients per 500 calories - Boiled White Sweet Corn or Cooked Frozen Carrots?

Macros Ratio

	Protein	Fat	Carbs
Boiled White Sweet Corn	12%	11%	77%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Boiled White Sweet Corn	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.5% 7.27g	9.47% 9.2g	97g per day for Men 19-50 years
Saturated Fat	3.17% 1g	5.07% 1.62g	32g per day for Men 19-50 years
Omega 3	5.8% 0.093g	37% 0.59g	1.6g per day for Men 19-50 years
Omega 6	17.8% 3.02g	23% 3.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86% 112g	80.4% 104g	130g per day for Men 19-50 years
Sugars	55% 40g	76% 55g	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	5.2% 3.8g	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	% 4.86g	g per day for Men 19-50 years
Sucrose	% 31g	% 46.5g	g per day for Men 19-50 years
Fiber	36.6% 14g	117% 44.6g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	14% 7.84g	56g per day for Men 19-50 years

Vitamins

	Boiled White Sweet Corn	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	1270% 11432μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.7% 0.46mg	33.8% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.7% 8.6mg	35% 5.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.2% 3.86mg	47% 2.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.4% 0.65mg	87.3% 1.14mg	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	37% 149μg	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	34.5% 31mg	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	91% 13.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.7% 2.06μg	153% 184μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Sweet Corn	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	1.03% 10.3mg	47.3% 473mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	123% 1.1mg	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	35.4% 2.84mg	89.5% 7.16mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	35.4% 149mg	420mg per day for Men 19-50 years
Manganese	48% 1.1mg	98% 2.26mg	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	60% 419mg	700mg per day for Men 19-50 years
Potassium	38.2% 1299mg	76.3% 2595mg	3400mg per day for Men 19-50 years
Selenium	7.5% 4.12μg	14.7% 8.1μg	55μg per day for Men 19-50 years
Sodium	1.03% 15.5mg	53% 797mg	1500mg per day for Men 19-50 years
Zinc	25.3% 2.8mg	43% 4.73mg	11mg per day for Men 19-50 years
Water	10% 375g	33% 1221g	3700g per day for Men 19-50 years

Boiled White Sweet Corn VS Cooked Frozen Carrots Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled White Sweet Corn or Cooked Frozen Carrots?

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

• 500 calories of Boiled White Sweet Corn have 1.5 times more Vitamin B3 and 1.6 times more Vitamin B5 than Cooked Frozen Carrots.
• While 500 kcal of Boiled and Drained Frozen Carrots contain more Vitamin A, 1.8 times more Vitamin B2, 1.7 times more Vitamin B6, 1.4 times more Vitamin B9, 29.4 times more Vitamin E and 89.1 times more Vitamin K than Boiled and Drained White Sweet Corn.
• Both Boiled White Sweet Corn and Cooked Frozen Carrots provide similar amounts of Vitamin B1 and Vitamin C per 500 calories.
• 500 calories of Boiled White Sweet Corn have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled and Drained White Sweet Corn as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 kcal of Boiled and Drained Frozen Carrots contain 45.9 times more Calcium, 3.8 times more Copper, 2.5 times more Iron, 2 times more Manganese, 2 times more Potassium, 2 times more Selenium, 51.6 times more Sodium, 1.7 times more Zinc and 3.3 times more Water than Boiled and Drained White Sweet Corn.
• Both Boiled White Sweet Corn and Cooked Frozen Carrots contain similar levels of Magnesium and Phosphorus per 500 calories.
• 500 calories of Boiled White Sweet Corn lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled White Sweet Corn have 2.2 times more Protein than Cooked Frozen Carrots.
• While 500 kcal of Boiled and Drained Frozen Carrots contain 6.4 times more Omega 3, 1.3 times more Omega 6, 1.4 times more Sugars and 3.2 times more Fiber than Boiled and Drained White Sweet Corn.
• Both Boiled White Sweet Corn and Cooked Frozen Carrots offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Boiled White Sweet Corn provide inadequate amounts of Omega 3