Comparing Nutrients in 500 calories Boiled frozen sweet white Corn kernels VS Canned Carrots with Liquids and Salt

Weight per 500 calories

• Boiled frozen sweet white Corn kernels: 625g
• Canned Carrots with Liquids and Salt: 2174g

Boiled frozen sweet white Corn kernels have 3.5 times more energy per 100g than Canned Carrots with Liquids and Salt. It has average 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 - Boiled frozen sweet white Corn kernels or Canned Carrots with Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled frozen sweet white Corn kernels	12%	4%	84%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Boiled frozen sweet white Corn kernels	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	2.77% 2.7g	3.14% 3.04g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	2.34% 0.038g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	7.24% 1.23g	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	94% 122g	89.8% 117g	130g per day for Men 19-50 years
Sugars	27% 19.5g	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	39.5% 15g	103% 39g	38g per day for Men 19-50 years
Protein	30.7% 17g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Boiled frozen sweet white Corn kernels	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	1481% 13326μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.2% 0.52mg	34.4% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.7% 8.1mg	57.2% 9.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.5% 1.13mg	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	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	48.4% 194μg	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	21.5% 19.4mg	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	2.9% 0.44mg	106% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.56% 1.88μg	178% 213μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled frozen sweet white Corn kernels	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	2.5% 25mg	67.4% 674mg	1000mg per day for Men 19-50 years
Copper	25.7% 0.23mg	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	27.3% 2.2mg	141% 11.3mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	34.5% 0.79mg	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	51% 356mg	62% 435mg	700mg per day for Men 19-50 years
Potassium	27% 919mg	111% 3761mg	3400mg per day for Men 19-50 years
Selenium	7.95% 4.38μg	16% 8.7μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.3mg	348% 5217mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	13% 480g	54.6% 2022g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled frozen sweet white Corn kernels vs Canned Carrots with Liquids and Salt:

• Boiled frozen sweet white Corn kernels, drained have 1.3 times more Vitamin B1 than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain more Vitamin A, 1.3 times more Vitamin B2, 2.7 times more Vitamin B5, 3 times more Vitamin B6, 2.2 times more Vitamin C, 36.3 times more Vitamin E and 113.6 times more Vitamin K than Boiled frozen sweet white Corn kernels, drained.
• Both Boiled frozen sweet white Corn kernels, drained and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B3 and Vitamin B9 per 500 kcal.
• Both Boiled frozen sweet white Corn kernels, drained 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 Boiled frozen sweet white Corn kernels vs Canned Carrots with Liquids and Salt:

• Canned Carrots Solids and Liquids with Salt contain 27 times more Calcium, 9.7 times more Copper, 5.2 times more Iron, 1.6 times more Magnesium, 12.3 times more Manganese, 4.1 times more Potassium, 2 times more Selenium, 167 times more Sodium, 2.5 times more Zinc and 4.2 times more Water than Boiled frozen sweet white Corn kernels, drained.
• Both Boiled frozen sweet white Corn kernels, drained and Canned Carrots Solids and Liquids with Salt have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled frozen sweet white Corn kernels, drained have 1.4 times more Protein than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 4.6 times more Omega 3, 2.7 times more Sugars and 2.6 times more Fiber than Boiled frozen sweet white Corn kernels, drained.
• Both Boiled frozen sweet white Corn kernels, drained and Canned Carrots Solids and Liquids with Salt have similar amounts of Energy, Omega 6 and Carbohydrate per 500 kcal.
• Both Boiled frozen sweet white Corn kernels, drained as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.