Comparing Nutrients in 5 ounces Canned Carrots with Salt VS Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids	11%	6%	83%

Macro Nutrients

	Canned Carrots with Salt	Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	3.13% 91kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.66% 0.11g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.04% 7.85g	17% 22g	130g per day for Men 19-50 years
Sugars	4.85% 3.5g	NA	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	5.6% 2.13g	2.6% 0.99g	38g per day for Men 19-50 years
Protein	1.6% 0.91g	4.94% 2.76g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids	Recommended Dietary Allowance
Vitamin A	88% 791μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.13% 0.026mg	3.07% 0.037mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	6.65% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	8.3% 1.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.83% 0.19mg	14.8% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	4.03% 0.052mg	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	3.2% 12.8μg	13.5% 54μg	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	4.25% 3.83mg	8.66% 7.8mg	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	7% 1.05mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	0.57% 5.67mg	1000mg per day for Men 19-50 years
Copper	16.4% 0.15mg	8.8% 0.079mg	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	11.3% 0.91mg	7.26% 0.58mg	8mg per day for Men 19-50 years
Magnesium	2.7% 11.3mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	2.03% 0.047mg	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	4.86% 34mg	10.3% 72.3mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	6.84% 232mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	23% 343mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	3.35% 0.37mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	3.56% 132g	3.1% 115g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Canned Carrots with Salt vs Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids:

• Drained Canned Carrots with Salt have more Vitamin A and 3 times more Vitamin B6 than Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids.
• While Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids contain 1.4 times more Vitamin B1, 2 times more Vitamin B2, 1.7 times more Vitamin B3, 3.9 times more Vitamin B5, 4.2 times more Vitamin B9 and 2 times more Vitamin C than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt as well as Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Canned Carrots with Salt vs Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids:

• Drained Canned Carrots with Salt have 6.3 times more Calcium, 1.9 times more Copper, 1.6 times more Iron, 13.6 times more Manganese and 20.2 times more Sodium than Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids.
• While Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids contain 2 times more Magnesium, 2.1 times more Phosphorus, 1.5 times more Selenium and 1.4 times more Zinc than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt and Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids have similar amounts of Potassium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Drained Canned Carrots with Salt have 2.1 times more Fiber than Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids.
• While Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids contain 2.6 times more Energy, 2.9 times more Omega 6, 2.8 times more Carbohydrate and 3 times more Protein than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt as well as Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.