Comparing Nutrients in 500 calories Frozen sweet white Corn kernels VS Boiled Carrots

Weight per 500 calories

• Frozen sweet white Corn kernels: 568g
• Boiled Carrots: 1429g

Frozen sweet white Corn kernels have 2.5 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 - Frozen sweet white Corn kernels or Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
Frozen sweet white Corn kernels	12%	7%	81%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Frozen sweet white Corn kernels	Boiled Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.5% 4.38g	2.65% 2.57g	97g per day for Men 19-50 years
Saturated Fat	3.27% 1.05g	1.34% 0.43g	32g per day for Men 19-50 years
Omega 3	4.97% 0.08g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	11% 1.87g	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	91% 118g	90% 117g	130g per day for Men 19-50 years
Sugars	71.2% 51.6g	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	1.57% 1.14g	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	% 2g	% 5.7g	g per day for Men 19-50 years
Sucrose	% 48.3g	% 38.6g	g per day for Men 19-50 years
Fiber	43.4% 16.5g	113% 43g	38g per day for Men 19-50 years
Protein	30.6% 17g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Frozen sweet white Corn kernels	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	39.3% 0.47mg	78.6% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.6% 0.4mg	48.4% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.3% 9.8mg	57.6% 9.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	66.3% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77.8% 1mg	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	51% 205μg	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	39.8% 35.8mg	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	NA	98% 14.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.42% 1.7μg	163% 196μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen sweet white Corn kernels	Boiled Carrots	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	43% 429mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	2.07% 83μg	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	29% 2.33mg	60.7% 4.86mg	8mg per day for Men 19-50 years
Magnesium	24.4% 102mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	31% 0.72mg	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	57% 398mg	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	35.6% 1210mg	99% 3357mg	3400mg per day for Men 19-50 years
Selenium	7.23% 3.98μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	1.14% 17mg	55.2% 829mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	11.5% 426g	35% 1288g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Frozen sweet white Corn kernels vs Boiled Carrots:

• Boiled and Drained Carrots contain more Vitamin A, 2 times more Vitamin B1, 1.6 times more Vitamin B2, 2.1 times more Vitamin B5, 2.2 times more Vitamin B6, 1.4 times more Vitamin C and 114.8 times more Vitamin K than Frozen sweet white Corn kernels.
• Both Frozen sweet white Corn kernels and Boiled and Drained Carrots have similar amounts of Vitamin B3 and Vitamin B9 per 500 kcal.
• Both Frozen sweet white Corn kernels 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 Frozen sweet white Corn kernels vs Boiled Carrots:

• Boiled and Drained Carrots contain 18.9 times more Calcium, 8.2 times more Fluoride, 2.1 times more Iron, 1.4 times more Magnesium, 3.1 times more Manganese, 2.8 times more Potassium, 2.5 times more Selenium, 48.6 times more Sodium, 1.4 times more Zinc and 3 times more Water than Frozen sweet white Corn kernels.
• Both Frozen sweet white Corn kernels and Boiled and Drained Carrots have similar amounts of Copper and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Frozen sweet white Corn kernels have 1.5 times more Omega 6 and 1.6 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 4.5 times more Fructose and 2.6 times more Fiber than Frozen sweet white Corn kernels.
• Both Frozen sweet white Corn kernels and Boiled and Drained Carrots have similar amounts of Energy, Carbohydrate and Sugars per 500 kcal.
• Both Frozen sweet white Corn kernels as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.