Comparing Nutrients in 5 ounces Cooked Frozen Carrots VS Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids	11%	6%	83%

Macro Nutrients

	Cooked Frozen Carrots	Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids	Recommended Dietary Allowance
Energy	1.8% 52.4kcal	3.13% 91kcal	2900kcal per day for Men 19-50 years
Fat	0.99% 0.96g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	3.9% 0.062g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	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	8.43% 11g	17% 22g	130g per day for Men 19-50 years
Sugars	7.98% 5.8g	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	0.55% 0.4g	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	% 0.51g	NA	g per day for Men 19-50 years
Sucrose	% 4.88g	NA	g per day for Men 19-50 years
Fiber	12.3% 4.68g	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

	Cooked Frozen Carrots	Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids	Recommended Dietary Allowance
Vitamin A	133% 1199μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.54% 0.043mg	3.07% 0.037mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	6.65% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	8.3% 1.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.93% 0.25mg	14.8% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	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	3.9% 15.6μg	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	3.62% 3.26mg	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	9.54% 1.43mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	0.57% 5.67mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	8.8% 0.079mg	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	9.4% 0.75mg	7.26% 0.58mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	10.3% 0.24mg	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	6.28% 44mg	10.3% 72.3mg	700mg per day for Men 19-50 years
Potassium	8% 272mg	6.84% 232mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	5.58% 83.6mg	20% 302mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	3.46% 128g	3.1% 115g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Frozen Carrots versus 5 oz of Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Frozen Carrots vs Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids:

• 5 ounces of Cooked Frozen Carrots have more Vitamin A and 2.3 times more Vitamin B6 than Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids.
• While 5 oz of Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids contain 1.6 times more Vitamin B2, 2.3 times more Vitamin B3, 3 times more Vitamin B5, 3.5 times more Vitamin B9 and 2.4 times more Vitamin C than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids have insufficient amounts of Vitamin A
• Both Boiled and Drained Frozen Carrots as well as Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Frozen Carrots vs Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids:

• 5 ounces of Cooked Frozen Carrots have 8.8 times more Calcium, 1.5 times more Copper, 1.3 times more Iron and 5.1 times more Manganese than Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids.
• While 5 oz of Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids contain 1.5 times more Magnesium, 1.6 times more Phosphorus and 3.6 times more Sodium than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids contain similar levels of Potassium, Zinc and Water per five ounces.
• 5 ounces of Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids lack sufficient amounts of Calcium and Manganese
• Both Boiled and Drained Frozen Carrots as well as Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Frozen Carrots have 6.3 times more Omega 3 and 1.9 times more Fiber than Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids.
• While 5 oz of Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids contain 1.7 times more Energy, 2 times more Carbohydrate and 3.4 times more Protein than Boiled and Drained Frozen Carrots.
• 5 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy and Protein
• 5 ounces of Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids provide inadequate amounts of Omega 3
• Both Boiled and Drained Frozen Carrots as well as Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids provide inadequate amounts of Omega 6 in five ounces.