Comparing Nutrients in 5 ounces Canned Carrots with Salt VS Microwaved Yellow Corn, Whole Kernel, Frozen

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Microwaved Yellow Corn, Whole Kernel, Frozen	11%	10%	79%

Macro Nutrients

	Canned Carrots with Salt	Microwaved Yellow Corn, Whole Kernel, Frozen	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	5.52% 160kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	2.08% 2g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	0.66% 0.21g	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	3.74% 0.64g	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	28.2% 36.7g	130g per day for Men 19-50 years
Sugars	4.85% 3.5g	6.57% 4.76g	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	0.51% 0.37g	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	% 0.61g	g per day for Men 19-50 years
Sucrose	NA	% 3.8g	g per day for Men 19-50 years
Fiber	5.6% 2.13g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	1.6% 0.91g	9.16% 5.13g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Microwaved Yellow Corn, Whole Kernel, Frozen	Recommended Dietary Allowance
Vitamin A	88% 791μg	1.9% 17μg	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	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	18.3% 2.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.83% 0.19mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	13% 0.17mg	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	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7% 1.05mg	0.94% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	0.47% 0.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Microwaved Yellow Corn, Whole Kernel, Frozen	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	0.71% 7.1mg	1000mg per day for Men 19-50 years
Copper	16.4% 0.15mg	8.5% 0.077mg	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	6.9% 0.55mg	8mg per day for Men 19-50 years
Magnesium	2.7% 11.3mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	7.95% 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	19.2% 135mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	11.5% 391mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	NA	55μg per day for Men 19-50 years
Sodium	23% 343mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	3.35% 0.37mg	6.83% 0.75mg	11mg per day for Men 19-50 years
Water	3.56% 132g	2.62% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Microwaved Yellow Corn, Whole Kernel, Frozen per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Carrots with Salt versus 5 oz of Microwaved Yellow Corn, Whole Kernel, Frozen to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Carrots with Salt vs Microwaved Yellow Corn, Whole Kernel, Frozen:

• 5 ounces of Canned Carrots with Salt have 46.5 times more Vitamin A, 7.4 times more Vitamin E and 24.5 times more Vitamin K than Microwaved Yellow Corn, Whole Kernel, Frozen.
• While 5 oz of Microwaved Yellow Corn, Whole Kernel, Frozen contain 4.6 times more Vitamin B1, 1.7 times more Vitamin B2, 3.8 times more Vitamin B3, 4.7 times more Vitamin B5 and 4.2 times more Vitamin B9 than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Microwaved Yellow Corn, Whole Kernel, Frozen provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 5 ounces of Microwaved Yellow Corn, Whole Kernel, Frozen have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Drained Canned Carrots with Salt as well as Microwaved Yellow Corn, Whole Kernel, Frozen have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Canned Carrots with Salt vs Microwaved Yellow Corn, Whole Kernel, Frozen:

• 5 ounces of Canned Carrots with Salt have 5 times more Calcium, 1.9 times more Copper, 1.6 times more Iron, 3.5 times more Manganese, 60.5 times more Sodium and 1.4 times more Water than Microwaved Yellow Corn, Whole Kernel, Frozen.
• While 5 oz of Microwaved Yellow Corn, Whole Kernel, Frozen contain 3.1 times more Magnesium, 4 times more Phosphorus, 1.5 times more Potassium and 2 times more Zinc than Drained Canned Carrots with Salt.
• 5 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium
• 5 ounces of Microwaved Yellow Corn, Whole Kernel, Frozen lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Microwaved Yellow Corn, Whole Kernel, Frozen contain 4.5 times more Energy, 5.7 times more Omega 6, 4.7 times more Carbohydrate, 1.4 times more Sugars, 1.7 times more Fiber and 5.7 times more Protein than Drained Canned Carrots with Salt.
• 5 ounces of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 6 and Protein
• Both Drained Canned Carrots with Salt as well as Microwaved Yellow Corn, Whole Kernel, Frozen provide inadequate amounts of Omega 3 in five ounces.