Comparing Nutrients in 5 ounces Boiled White Sweet Corn VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Boiled White Sweet Corn	12%	11%	77%
Carrots	8%	5%	87%

Macro Nutrients

	Boiled White Sweet Corn	Carrots	Recommended Dietary Allowance
Energy	4.74% 137kcal	2% 58kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	0.14% 0.045g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.83g	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	23.7% 30.8g	10.4% 13.6g	130g per day for Men 19-50 years
Sugars	15% 11g	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	2% 1.45g	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	% 0.99g	% 0.84g	g per day for Men 19-50 years
Sucrose	% 8.53g	% 5.1g	g per day for Men 19-50 years
Fiber	10% 3.83g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	8.45% 4.73g	2.35% 1.3g	56g per day for Men 19-50 years

Vitamins

	Boiled White Sweet Corn	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	132% 1184μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	7.8% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.78% 0.075mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.8% 2.36mg	8.7% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.2% 1.06mg	7.74% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	7.1% 28.3μg	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	9.76% 8.8mg	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	0.85% 0.13mg	6.24% 0.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.47% 0.57μg	15.6% 18.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Sweet Corn	Carrots	Recommended Dietary Allowance
Calcium	0.28% 2.83mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	8.98% 0.081mg	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	9.75% 0.78mg	5.3% 0.43mg	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	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	18.6% 130mg	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	10.5% 357mg	13.3% 454mg	3400mg per day for Men 19-50 years
Selenium	2.06% 1.13μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	6.52% 98mg	1500mg per day for Men 19-50 years
Zinc	6.96% 0.77mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	2.8% 103g	3.4% 125g	3700g per day for Men 19-50 years

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

• Boiled and Drained White Sweet Corn has 1.4 times more Vitamin B1, 1.7 times more Vitamin B3 and 2.7 times more Vitamin B5 than Raw Carrots.
• While Raw Carrots contain more Vitamin A, 7.3 times more Vitamin E and 33 times more Vitamin K than Boiled and Drained White Sweet Corn.
• Both Boiled and Drained White Sweet Corn and Raw Carrots have similar amounts of Vitamin B2, Vitamin B6, Vitamin B9 and Vitamin C per 5 oz.
• Both Boiled and Drained White Sweet Corn as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Boiled and Drained White Sweet Corn has 1.3 times more Copper, 1.8 times more Iron, 2.6 times more Magnesium, 1.5 times more Manganese, 2.6 times more Phosphorus, 8 times more Selenium and 2.3 times more Zinc than Raw Carrots.
• While Raw Carrots contain 16.5 times more Calcium, 1.3 times more Potassium and 23 times more Sodium than Boiled and Drained White Sweet Corn.
• Both Boiled and Drained White Sweet Corn and Raw Carrots have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained White Sweet Corn has 2.4 times more Energy, 5.9 times more Fat, 9 times more Omega 3, 5.9 times more Omega 6, 2.3 times more Carbohydrate, 1.6 times more Sugars, 1.9 times more Fructose and 3.6 times more Protein than Raw Carrots.
• Both Boiled and Drained White Sweet Corn and Raw Carrots have similar amounts of Fiber per 5 oz.
• Both Boiled and Drained White Sweet Corn as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.