Comparing Nutrients in 5 ounces Cooked Frozen Carrots VS Yellow Sweet Corn

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Yellow Sweet Corn	13%	12%	75%

Macro Nutrients

	Cooked Frozen Carrots	Yellow Sweet Corn	Recommended Dietary Allowance
Energy	1.8% 52.4kcal	4.2% 122kcal	2900kcal per day for Men 19-50 years
Fat	0.99% 0.96g	1.97% 1.9g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	1.44% 0.46g	32g per day for Men 19-50 years
Omega 3	3.9% 0.062g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	3.94% 0.67g	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	20.4% 26.5g	130g per day for Men 19-50 years
Sugars	7.98% 5.8g	12.2% 8.87g	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	3.8% 2.75g	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	% 4.86g	g per day for Men 19-50 years
Sucrose	% 4.88g	% 1.26g	g per day for Men 19-50 years
Fiber	12.3% 4.68g	7.46% 2.83g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	8.28% 4.64g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Yellow Sweet Corn	Recommended Dietary Allowance
Vitamin A	133% 1199μg	1.4% 12.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.54% 0.043mg	18.3% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	6% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.93% 0.25mg	20.3% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	10% 0.13mg	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	15% 59.5μg	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	10.7% 9.64mg	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	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19.3μg	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Yellow Sweet Corn	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	0.28% 2.83mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	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	9.4% 0.75mg	9.2% 0.74mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	12.5% 52.4mg	420mg per day for Men 19-50 years
Manganese	10.3% 0.24mg	10% 0.23mg	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	18% 126mg	700mg per day for Men 19-50 years
Potassium	8% 272mg	11.3% 383mg	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	1.4% 21.3mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	5.93% 0.65mg	11mg per day for Men 19-50 years
Water	3.46% 128g	2.9% 108g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Yellow Sweet Corn per 5 oz

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

Lets compare vitamin content per 5 ounces of Cooked Frozen Carrots vs Yellow Sweet Corn:

• 5 ounces of Cooked Frozen Carrots have 94 times more Vitamin A, 14.4 times more Vitamin E and 45.3 times more Vitamin K than Yellow Sweet Corn.
• While 5 oz of Raw Yellow Sweet Corn contain 5.2 times more Vitamin B1, 1.5 times more Vitamin B2, 4.3 times more Vitamin B3, 4.1 times more Vitamin B5, 3.8 times more Vitamin B9 and 3 times more Vitamin C than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Yellow Sweet Corn provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Yellow Sweet Corn have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled and Drained Frozen Carrots as well as Raw Yellow Sweet Corn have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Frozen Carrots vs Yellow Sweet Corn:

• 5 ounces of Cooked Frozen Carrots have 17.5 times more Calcium, 1.5 times more Copper and 3.9 times more Sodium than Yellow Sweet Corn.
• While 5 oz of Raw Yellow Sweet Corn contain 3.4 times more Magnesium, 2.9 times more Phosphorus, 1.4 times more Potassium and 1.3 times more Zinc than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Yellow Sweet Corn contain similar levels of Iron, Manganese and Water per five ounces.
• 5 ounces of Yellow Sweet Corn lack sufficient amounts of Calcium
• Both Boiled and Drained Frozen Carrots as well as Raw Yellow Sweet Corn lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Frozen Carrots have 3.1 times more Omega 3 and 1.7 times more Fiber than Yellow Sweet Corn.
• While 5 oz of Raw Yellow Sweet Corn contain 2.3 times more Energy, 1.6 times more Omega 6, 2.4 times more Carbohydrate, 1.5 times more Sugars, 6.9 times more Fructose and 5.6 times more Protein than Boiled and Drained Frozen Carrots.
• 5 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein
• 5 ounces of Yellow Sweet Corn provide inadequate amounts of Omega 3