Comparing Nutrients in 5 ounces Boiled White Sweet Corn VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Boiled White Sweet Corn	12%	11%	77%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Boiled White Sweet Corn	Frozen Carrots	Recommended Dietary Allowance
Energy	4.74% 137kcal	1.76% 51kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	0.67% 0.65g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.83g	2.06% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.7% 30.8g	8.6% 11g	130g per day for Men 19-50 years
Sugars	15% 11g	9.3% 6.75g	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	2% 1.45g	0.61% 0.44g	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	% 0.99g	% 0.57g	g per day for Men 19-50 years
Sucrose	% 8.53g	% 5.74g	g per day for Men 19-50 years
Fiber	10% 3.83g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	8.45% 4.73g	1.97% 1.1g	56g per day for Men 19-50 years

Vitamins

	Boiled White Sweet Corn	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	112% 1006μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	5.2% 0.062mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.78% 0.075mg	4.03% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.8% 2.36mg	4.1% 0.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.2% 1.06mg	5.3% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	10.4% 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	7.1% 28.3μg	3.54% 14μg	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	9.76% 8.8mg	3.94% 3.54mg	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	0.85% 0.13mg	5.4% 0.81mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.47% 0.57μg	20.8% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Sweet Corn	Frozen Carrots	Recommended Dietary Allowance
Calcium	0.28% 2.83mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	8.98% 0.081mg	11.7% 0.1mg	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	9.75% 0.78mg	7.8% 0.62mg	8mg per day for Men 19-50 years
Magnesium	10.5% 44mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	10.5% 0.24mg	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	18.6% 130mg	6.7% 46.8mg	700mg per day for Men 19-50 years
Potassium	10.5% 357mg	9.8% 333mg	3400mg per day for Men 19-50 years
Selenium	2.06% 1.13μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	6.43% 96mg	1500mg per day for Men 19-50 years
Zinc	6.96% 0.77mg	4.25% 0.47mg	11mg per day for Men 19-50 years
Water	2.8% 103g	3.45% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled White Sweet Corn VS Frozen Carrots per 5 oz

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

Lets compare vitamin content per 5 ounces of Boiled White Sweet Corn vs Frozen Carrots:

• 5 ounces of Boiled White Sweet Corn have 2 times more Vitamin B1, 1.4 times more Vitamin B2, 3.6 times more Vitamin B3, 4 times more Vitamin B5, 1.3 times more Vitamin B6, 2 times more Vitamin B9 and 2.5 times more Vitamin C than Frozen Carrots.
• While 5 oz of Frozen Carrots, Unprepared contain more Vitamin A, 6.3 times more Vitamin E and 44 times more Vitamin K than Boiled and Drained White Sweet Corn.
• 5 ounces of Boiled White Sweet Corn have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled and Drained White Sweet Corn as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled White Sweet Corn vs Frozen Carrots:

• 5 ounces of Boiled White Sweet Corn have 1.3 times more Iron, 2.6 times more Magnesium, 1.3 times more Manganese, 2.8 times more Phosphorus and 1.6 times more Zinc than Frozen Carrots.
• While 5 oz of Frozen Carrots, Unprepared contain 18 times more Calcium, 1.3 times more Copper and 22.7 times more Sodium than Boiled and Drained White Sweet Corn.
• Both Boiled White Sweet Corn and Frozen Carrots contain similar levels of Potassium per five ounces.
• 5 ounces of Boiled White Sweet Corn lack sufficient amounts of Calcium
• Both Boiled and Drained White Sweet Corn as well as Frozen Carrots, Unprepared lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled White Sweet Corn have 2.7 times more Energy, 2.4 times more Omega 6, 2.7 times more Carbohydrate, 1.6 times more Sugars and 4.3 times more Protein than Frozen Carrots.
• Both Boiled White Sweet Corn and Frozen Carrots offer comparable quantities of Fiber per five ounces.
• 5 ounces of Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein
• Both Boiled and Drained White Sweet Corn as well as Frozen Carrots, Unprepared provide inadequate amounts of Omega 3 in five ounces.