Comparing Nutrients in 5 ounces Canned Corn, Sweet, White, Vacuum Pack, Regular Pack VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Canned Corn, Sweet, White, Vacuum Pack, Regular Pack	10%	5%	85%
Carrots	8%	5%	87%

Macro Nutrients

	Canned Corn, Sweet, White, Vacuum Pack, Regular Pack	Carrots	Recommended Dietary Allowance
Energy	3.86% 112kcal	2% 58kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	0.14% 0.045g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.33g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27.6g	10.4% 13.6g	130g per day for Men 19-50 years
Sugars	NA	9.27% 6.7g	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	1.08% 0.78g	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	% 0.84g	g per day for Men 19-50 years
Sucrose	NA	% 5.1g	g per day for Men 19-50 years
Fiber	7.46% 2.83g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	6.1% 3.4g	2.35% 1.3g	56g per day for Men 19-50 years

Vitamins

	Canned Corn, Sweet, White, Vacuum Pack, Regular Pack	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	132% 1184μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.84% 0.058mg	7.8% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.96% 0.1mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.65mg	8.7% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.96mg	7.74% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6% 0.078mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	10.5% 3.15μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17.4% 69.5μg	6.73% 27μg	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	12.8% 11.5mg	9.3% 8.36mg	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	NA	6.24% 0.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	15.6% 18.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Corn, Sweet, White, Vacuum Pack, Regular Pack	Carrots	Recommended Dietary Allowance
Calcium	0.71% 7.1mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	7.56% 0.068mg	7.1% 0.064mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.54μg	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	7.44% 0.6mg	5.3% 0.43mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	4.13% 0.095mg	8.8% 0.2mg	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	13% 91mg	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	7.75% 264mg	13.3% 454mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	25.7% 386mg	6.52% 98mg	1500mg per day for Men 19-50 years
Zinc	5.93% 0.65mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	2.93% 109g	3.4% 125g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Canned Corn, Sweet, White, Vacuum Pack, Regular Pack vs Carrots:

• Canned Corn, Sweet, White, Vacuum Pack, Regular Pack has 1.3 times more Vitamin B2, 2.5 times more Vitamin B5, 2.6 times more Vitamin B9 and 1.4 times more Vitamin C than Raw Carrots.
• While Raw Carrots contain more Vitamin A, 1.6 times more Vitamin B1 and 2.5 times more Vitamin B6 than Canned Corn, Sweet, White, Vacuum Pack, Regular Pack.
• Both Canned Corn, Sweet, White, Vacuum Pack, Regular Pack and Raw Carrots have similar amounts of Vitamin B3 per 5 oz.
• Both Canned Corn, Sweet, White, Vacuum Pack, Regular Pack as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Canned Corn, Sweet, White, Vacuum Pack, Regular Pack vs Carrots:

• Canned Corn, Sweet, White, Vacuum Pack, Regular Pack has 1.4 times more Iron, 1.9 times more Magnesium, 1.8 times more Phosphorus, 7 times more Selenium, 3.9 times more Sodium and 1.9 times more Zinc than Raw Carrots.
• While Raw Carrots contain 6.6 times more Calcium, 2.1 times more Manganese and 1.7 times more Potassium than Canned Corn, Sweet, White, Vacuum Pack, Regular Pack.
• Both Canned Corn, Sweet, White, Vacuum Pack, Regular Pack and Raw Carrots have similar amounts of Copper and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Canned Corn, Sweet, White, Vacuum Pack, Regular Pack has 1.9 times more Energy, 2.3 times more Omega 6, 2 times more Carbohydrate and 2.6 times more Protein than Raw Carrots.
• While Raw Carrots contain 1.4 times more Fiber than Canned Corn, Sweet, White, Vacuum Pack, Regular Pack.
• Both Canned Corn, Sweet, White, Vacuum Pack, Regular Pack as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.