Comparing Nutrients in 5 ounces Canned Carrots with Salt VS Frozen sweet white Corn kernels

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Frozen sweet white Corn kernels	12%	7%	81%

Macro Nutrients

	Canned Carrots with Salt	Frozen sweet white Corn kernels	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	0.82% 0.26g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.66% 0.11g	2.74% 0.47g	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	22.6% 29.4g	130g per day for Men 19-50 years
Sugars	4.85% 3.5g	17.8% 13g	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	0.39% 0.28g	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	% 0.5g	g per day for Men 19-50 years
Sucrose	NA	% 12g	g per day for Men 19-50 years
Fiber	5.6% 2.13g	11% 4.1g	38g per day for Men 19-50 years
Protein	1.6% 0.91g	7.64% 4.3g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Frozen sweet white Corn kernels	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	9.8% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.83% 0.19mg	7.94% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	19.4% 0.25mg	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	12.8% 51μg	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	9.92% 8.93mg	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	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Frozen sweet white Corn kernels	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	5.67% 0.051mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.52% 20.7μg	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	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	7.77% 0.18mg	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	14% 99mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	8.9% 302mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	23% 343mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	3.35% 0.37mg	4.77% 0.52mg	11mg per day for Men 19-50 years
Water	3.56% 132g	2.87% 106g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Frozen sweet white Corn kernels per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Carrots with Salt versus 5 oz of Frozen sweet white Corn kernels to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Carrots with Salt vs Frozen sweet white Corn kernels:

• 5 ounces of Canned Carrots with Salt have more Vitamin A and 32.7 times more Vitamin K than Frozen sweet white Corn kernels.
• While 5 oz of Frozen sweet white Corn kernels contain 4.6 times more Vitamin B1, 2.3 times more Vitamin B2, 3.1 times more Vitamin B3, 2.1 times more Vitamin B5, 1.6 times more Vitamin B6, 4 times more Vitamin B9 and 2.3 times more Vitamin C than Drained Canned Carrots with Salt.
• 5 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 5 ounces of Frozen sweet white Corn kernels have insufficient amounts of Vitamin A and Vitamin K
• Both Drained Canned Carrots with Salt as well as Frozen sweet white Corn kernels have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Carrots with Salt vs Frozen sweet white Corn kernels:

• 5 ounces of Canned Carrots with Salt have 6.3 times more Calcium, 2.9 times more Copper, 1.6 times more Iron, 3.6 times more Manganese, 80.7 times more Sodium and 1.2 times more Water than Frozen sweet white Corn kernels.
• While 5 oz of Frozen sweet white Corn kernels contain 2.3 times more Magnesium, 2.9 times more Phosphorus and 1.4 times more Zinc than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Frozen sweet white Corn kernels contain similar levels of Potassium per five ounces.
• 5 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium
• 5 ounces of Frozen sweet white Corn kernels lack sufficient amounts of Calcium
• Both Drained Canned Carrots with Salt as well as Frozen sweet white Corn kernels lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Frozen sweet white Corn kernels contain 3.5 times more Energy, 3.7 times more Carbohydrate, 3.7 times more Sugars, 1.9 times more Fiber and 4.7 times more Protein than Drained Canned Carrots with Salt.
• 5 ounces of Canned Carrots with Salt provide inadequate amounts of Energy and Protein
• Both Drained Canned Carrots with Salt as well as Frozen sweet white Corn kernels provide inadequate amounts of Omega 3 and Omega 6 in five ounces.