Comparing Nutrients in 5 ounces Canned Carrots with Liquids and Salt VS Canned Yellow Sweet Corn with Liquids

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Canned Yellow Sweet Corn with Liquids	11%	10%	79%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Canned Yellow Sweet Corn with Liquids	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	3% 86.5kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	0.71% 0.011g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	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	5.86% 7.6g	15% 19.6g	130g per day for Men 19-50 years
Sugars	4.8% 3.5g	8.1% 5.9g	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	0.33% 0.24g	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	% 0.37g	g per day for Men 19-50 years
Sucrose	NA	% 5.17g	g per day for Men 19-50 years
Fiber	6.7% 2.55g	6.34% 2.4g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	4.94% 2.76g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Canned Yellow Sweet Corn with Liquids	Recommended Dietary Allowance
Vitamin A	97% 869μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.24% 0.027mg	1.77% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.94% 0.038mg	1.64% 0.021mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.73% 0.6mg	7.83% 1.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.94% 0.2mg	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	2.83% 11.3μg	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	3.15% 2.83mg	4.1% 3.7mg	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	6.9% 1.03mg	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Canned Yellow Sweet Corn with Liquids	Recommended Dietary Allowance
Calcium	4.4% 44mg	0.57% 5.67mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	4.4% 0.04mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.64% 25.5μg	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	9.2% 0.74mg	6.38% 0.51mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	5.06% 21.3mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	5.05% 0.12mg	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	4.05% 28.3mg	9.3% 65.2mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	5.67% 193mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	5.03% 0.55mg	11mg per day for Men 19-50 years
Water	3.56% 132g	3.16% 117g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Canned Yellow Sweet Corn with Liquids per 5 oz

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

Lets compare vitamin content per 5 ounces of Canned Carrots with Liquids and Salt vs Canned Yellow Sweet Corn with Liquids:

• 5 ounces of Canned Carrots with Liquids and Salt have 306.5 times more Vitamin A, 1.8 times more Vitamin B2, 3 times more Vitamin B6, 24.3 times more Vitamin E and more Vitamin K than Canned Yellow Sweet Corn with Liquids.
• While 5 oz of Canned Yellow Sweet Corn Solids and Liquids contain 2.1 times more Vitamin B3, 3.8 times more Vitamin B5, 4.8 times more Vitamin B9 and 1.3 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• 5 ounces of Canned Yellow Sweet Corn with Liquids have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• Both Canned Carrots Solids and Liquids with Salt as well as Canned Yellow Sweet Corn Solids and Liquids have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Carrots with Liquids and Salt vs Canned Yellow Sweet Corn with Liquids:

• 5 ounces of Canned Carrots with Liquids and Salt have 7.8 times more Calcium, 3.7 times more Copper, 1.4 times more Iron, 5.5 times more Manganese, 1.3 times more Potassium and 20 times more Sodium than Canned Yellow Sweet Corn with Liquids.
• While 5 oz of Canned Yellow Sweet Corn Solids and Liquids contain 1.7 times more Magnesium, 2.3 times more Phosphorus and 1.3 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Canned Yellow Sweet Corn with Liquids contain similar levels of Water per five ounces.
• 5 ounces of Canned Yellow Sweet Corn with Liquids lack sufficient amounts of Calcium
• Both Canned Carrots Solids and Liquids with Salt as well as Canned Yellow Sweet Corn Solids and Liquids lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Canned Yellow Sweet Corn Solids and Liquids contain 2.7 times more Energy, 2.6 times more Carbohydrate, 1.7 times more Sugars and 3.4 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Canned Yellow Sweet Corn with Liquids offer comparable quantities of Fiber per five ounces.
• 5 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy and Protein
• Both Canned Carrots Solids and Liquids with Salt as well as Canned Yellow Sweet Corn Solids and Liquids provide inadequate amounts of Omega 3 and Omega 6 in five ounces.