Comparing Nutrients in 7 ounces Canned Carrots with Salt VS Canned Yellow Sweet Corn with Liquids

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Canned Yellow Sweet Corn with Liquids	11%	10%	79%

Macro Nutrients

	Canned Carrots with Salt	Canned Yellow Sweet Corn with Liquids	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	4.17% 121kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	1.58% 1.53g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	2.65% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.46% 11g	21% 27.5g	130g per day for Men 19-50 years
Sugars	6.8% 4.92g	11.4% 8.24g	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	0.47% 0.34g	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	% 0.52g	g per day for Men 19-50 years
Sucrose	NA	% 7.24g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	2.27% 1.27g	6.9% 3.87g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Canned Yellow Sweet Corn with Liquids	Recommended Dietary Allowance
Vitamin A	123% 1107μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.98% 0.036mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.85% 1.1mg	11% 1.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	20.7% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	5.65% 0.073mg	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	4.47% 18μg	19% 75.4μg	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	5.95% 5.36mg	5.73% 5.16mg	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	9.8% 1.47mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Canned Yellow Sweet Corn with Liquids	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	6.17% 0.056mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.89% 35.7μg	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	16% 1.27mg	8.93% 0.71mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	7.08% 0.16mg	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	6.8% 47.6mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	7.94% 270mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	32% 480mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	7.04% 0.77mg	11mg per day for Men 19-50 years
Water	5% 184g	4.43% 164g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Canned Yellow Sweet Corn with Liquids per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Carrots with Salt versus 7 oz of Canned Yellow Sweet Corn with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Carrots with Salt vs Canned Yellow Sweet Corn with Liquids:

• 7 ounces of Canned Carrots with Salt have 279 times more Vitamin A, 2 times more Vitamin B2, 3 times more Vitamin B6, 24.7 times more Vitamin E and more Vitamin K than Canned Yellow Sweet Corn with Liquids.
• While 7 oz of Canned Yellow Sweet Corn Solids and Liquids contain 1.6 times more Vitamin B3, 3.9 times more Vitamin B5 and 4.2 times more Vitamin B9 than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Canned Yellow Sweet Corn with Liquids provide similar amounts of Vitamin C per seven ounces.
• 7 ounces of Canned Yellow Sweet Corn with Liquids have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• Both Drained Canned Carrots with Salt as well as Canned Yellow Sweet Corn Solids and Liquids have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Carrots with Salt vs Canned Yellow Sweet Corn with Liquids:

• 7 ounces of Canned Carrots with Salt have 6.3 times more Calcium, 3.7 times more Copper, 1.8 times more Iron, 5.5 times more Manganese, 1.3 times more Potassium and 20.2 times more Sodium than Canned Yellow Sweet Corn with Liquids.
• While 7 oz of Canned Yellow Sweet Corn Solids and Liquids contain 1.9 times more Magnesium, 1.9 times more Phosphorus and 1.5 times more Zinc than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Canned Yellow Sweet Corn with Liquids contain similar levels of Water per seven ounces.
• 7 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium
• 7 ounces of Canned Yellow Sweet Corn with Liquids lack sufficient amounts of Calcium
• Both Drained Canned Carrots with Salt as well as Canned Yellow Sweet Corn Solids and Liquids lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Canned Yellow Sweet Corn Solids and Liquids contain 2.4 times more Energy, 2.5 times more Carbohydrate, 1.7 times more Sugars and 3 times more Protein than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Canned Yellow Sweet Corn with Liquids offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Canned Carrots with Salt provide inadequate amounts of Energy and Protein
• Both Drained Canned Carrots with Salt as well as Canned Yellow Sweet Corn Solids and Liquids provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.