Comparing Nutrients in 500 calories Yellow Sweet Corn VS Carrots

Weight per 500 calories

• Yellow Sweet Corn: 581g
• Carrots: 1220g

Yellow Sweet Corn has 2.1 times more energy per 100g than Carrots. It has average energy density when compared to other foods. Raw Carrots having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Yellow Sweet Corn	13%	12%	75%
Carrots	8%	5%	87%

Macro Nutrients

	Yellow Sweet Corn	Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.1% 7.85g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	5.9% 1.9g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	5.1% 0.081g	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	16% 2.74g	7.17% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.6% 109g	90% 117g	130g per day for Men 19-50 years
Sugars	50.2% 36.4g	79.7% 58g	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	15.6% 11.3g	9.25% 6.7g	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	% 20g	% 7.2g	g per day for Men 19-50 years
Sucrose	% 5.17g	% 43.8g	g per day for Men 19-50 years
Fiber	30.6% 11.6g	90% 34g	38g per day for Men 19-50 years
Protein	34% 19g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Yellow Sweet Corn	Carrots	Recommended Dietary Allowance
Vitamin A	5.8% 52.3μg	1131% 10183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.6% 0.32mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.3% 10.3mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83.4% 4.17mg	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.6% 0.54mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	90% 27μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	61% 244μg	58% 232μg	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	44% 39.5mg	80% 72mg	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	2.7% 0.41mg	53.7% 8.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.45% 1.74μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yellow Sweet Corn	Carrots	Recommended Dietary Allowance
Calcium	1.16% 11.6mg	40.2% 402mg	1000mg per day for Men 19-50 years
Copper	35% 0.31mg	61% 0.55mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.98% 39μg	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	37.8% 3.02mg	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	51.2% 215mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	41.2% 0.95mg	76% 1.74mg	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	74% 517mg	61% 427mg	700mg per day for Men 19-50 years
Potassium	46% 1570mg	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	6.34% 3.5μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	5.8% 87.2mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	24.3% 2.67mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	12% 442g	29% 1077g	3700g per day for Men 19-50 years

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

• Raw Yellow Sweet Corn has 1.3 times more Vitamin B5 than Raw Carrots.
• While Raw Carrots contain 194.6 times more Vitamin A, 2.2 times more Vitamin B2, 3.1 times more Vitamin B6, 1.8 times more Vitamin C, 19.8 times more Vitamin E and 92.3 times more Vitamin K than Raw Yellow Sweet Corn.
• Both Raw Yellow Sweet Corn and Raw Carrots have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B9 per 500 kcal.
• Both Raw Yellow Sweet Corn as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Yellow Sweet Corn vs Carrots:

• Raw Yellow Sweet Corn has 1.5 times more Magnesium, 1.2 times more Phosphorus and 2.9 times more Selenium than Raw Carrots.
• While Raw Carrots contain 34.6 times more Calcium, 1.7 times more Copper, 1.8 times more Manganese, 2.5 times more Potassium, 9.6 times more Sodium and 2.4 times more Water than Raw Yellow Sweet Corn.
• Both Raw Yellow Sweet Corn and Raw Carrots have similar amounts of Iron and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Yellow Sweet Corn has 2.7 times more Fat, 4.8 times more Saturated Fat, 3.3 times more Omega 3, 2.3 times more Omega 6, 1.7 times more Fructose and 1.7 times more Protein than Raw Carrots.
• While Raw Carrots contain 1.6 times more Sugars and 2.9 times more Fiber than Raw Yellow Sweet Corn.
• Both Raw Yellow Sweet Corn and Raw Carrots have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw Yellow Sweet Corn as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.