Comparing Nutrients in 5 ounces Corn, sweet, yellow, frozen, kernels on cob, unprepared VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Corn, sweet, yellow, frozen, kernels on cob, unprepared	11%	6%	83%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Corn, sweet, yellow, frozen, kernels on cob, unprepared	Boiled Carrots	Recommended Dietary Allowance
Energy	4.8% 139kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	1.14% 1.1g	0.26% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.13% 0.043g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	2.97% 0.5g	0.73% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.6% 33.3g	8.96% 11.7g	130g per day for Men 19-50 years
Sugars	7.4% 5.36g	6.75% 4.9g	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	1.1% 0.79g	0.7% 0.51g	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	% 0.84g	% 0.57g	g per day for Men 19-50 years
Sucrose	% 3.4g	% 3.83g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	11% 4.25g	38g per day for Men 19-50 years
Protein	8.3% 4.65g	1.92% 1.08g	56g per day for Men 19-50 years

Vitamins

	Corn, sweet, yellow, frozen, kernels on cob, unprepared	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	134% 1208μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.15mg	7.8% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.6% 0.12mg	4.8% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.3% 0.42mg	6.58% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.5% 0.25mg	16.7% 0.22mg	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	14% 56.7μg	4.96% 20μg	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	11.3% 10.2mg	5.67% 5.1mg	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	9.73% 1.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.47% 0.57μg	16% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Corn, sweet, yellow, frozen, kernels on cob, unprepared	Boiled Carrots	Recommended Dietary Allowance
Calcium	0.57% 5.67mg	4.25% 42.5mg	1000mg per day for Men 19-50 years
Copper	8.03% 0.072mg	2.68% 0.024mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.7% 67.3μg	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	12% 0.96mg	6.02% 0.48mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	9.74% 0.22mg	9.55% 0.22mg	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	17.6% 123mg	6.07% 42.5mg	700mg per day for Men 19-50 years
Potassium	12.3% 417mg	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	0.47% 7.1mg	5.5% 82.2mg	1500mg per day for Men 19-50 years
Zinc	9.02% 0.99mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	2.75% 102g	3.45% 128g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Corn, sweet, yellow, frozen, kernels on cob, unprepared vs Boiled Carrots:

• Corn, sweet, yellow, frozen, kernels on cob, unprepared have 1.6 times more Vitamin B1, 2 times more Vitamin B2, 2.6 times more Vitamin B3, 1.3 times more Vitamin B5, 2.9 times more Vitamin B9 and 2 times more Vitamin C than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 71 times more Vitamin A, 11.4 times more Vitamin E and 34.3 times more Vitamin K than Corn, sweet, yellow, frozen, kernels on cob, unprepared.
• Both Corn, sweet, yellow, frozen, kernels on cob, unprepared and Boiled and Drained Carrots have similar amounts of Vitamin B6 per 5 oz.
• Both Corn, sweet, yellow, frozen, kernels on cob, unprepared as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Corn, sweet, yellow, frozen, kernels on cob, unprepared vs Boiled Carrots:

• Corn, sweet, yellow, frozen, kernels on cob, unprepared have 3 times more Copper, 2 times more Iron, 3.2 times more Magnesium, 2.9 times more Phosphorus, 1.3 times more Potassium and 3.5 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 7.5 times more Calcium, 11.6 times more Sodium and 1.3 times more Water than Corn, sweet, yellow, frozen, kernels on cob, unprepared.
• Both Corn, sweet, yellow, frozen, kernels on cob, unprepared and Boiled and Drained Carrots have similar amounts of Manganese and Selenium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Corn, sweet, yellow, frozen, kernels on cob, unprepared have 2.8 times more Energy, 4.1 times more Omega 6, 2.9 times more Carbohydrate and 4.3 times more Protein than Boiled and Drained Carrots.
• Both Corn, sweet, yellow, frozen, kernels on cob, unprepared and Boiled and Drained Carrots have similar amounts of Sugars and Fiber per 5 oz.
• Both Corn, sweet, yellow, frozen, kernels on cob, unprepared as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 5 oz.