Comparing Nutrients in 7 ounces Canned Carrots with Liquids and Salt VS Canned Corn, Sweet, Yellow, Rinsed With Tap Water

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Canned Corn, Sweet, Yellow, Rinsed With Tap Water	12%	17%	71%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Canned Corn, Sweet, Yellow, Rinsed With Tap Water	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	2.93% 2.84g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	1.36% 0.43g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	7.73% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.2% 10.7g	20% 26g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	11.2% 8.16g	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	% 7.16g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	7.73% 4.33g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Canned Corn, Sweet, Yellow, Rinsed With Tap Water	Recommended Dietary Allowance
Vitamin A	135% 1216μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.14% 0.038mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	9.67% 1.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	NA	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	3.97% 16μg	14.4% 57.5μg	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	4.4% 3.97mg	3.75% 3.37mg	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	9.66% 1.45mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Canned Corn, Sweet, Yellow, Rinsed With Tap Water	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	6.84% 0.062mg	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	13% 1.03mg	5.46% 0.44mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	4.83% 0.11mg	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	5.67% 39.7mg	11.6% 81.4mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	6.77% 230mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	NA	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	21.6% 323mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	5% 185g	4.44% 164g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Canned Corn, Sweet, Yellow, Rinsed With Tap Water per 7 oz

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

Lets compare vitamin content per 7 ounces of Canned Carrots with Liquids and Salt vs Canned Corn, Sweet, Yellow, Rinsed With Tap Water:

• 7 ounces of Canned Carrots with Liquids and Salt have 1.8 times more Vitamin B2 than Canned Corn, Sweet, Yellow, Rinsed With Tap Water.
• While 7 oz of Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids contain 1.9 times more Vitamin B3 and 3.6 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• 7 ounces of Canned Corn, Sweet, Yellow, Rinsed With Tap Water have insufficient amounts of Vitamin B2 and Vitamin C
• Both Canned Carrots Solids and Liquids with Salt as well as Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Carrots with Liquids and Salt vs Canned Corn, Sweet, Yellow, Rinsed With Tap Water:

• 7 ounces of Canned Carrots with Liquids and Salt have 15.5 times more Calcium, 3.3 times more Copper, 2.4 times more Iron, 8 times more Manganese, 1.5 times more Potassium and 1.5 times more Sodium than Canned Corn, Sweet, Yellow, Rinsed With Tap Water.
• While 7 oz of Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids contain 2.1 times more Phosphorus than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Canned Corn, Sweet, Yellow, Rinsed With Tap Water contain similar levels of Magnesium, Zinc and Water per seven ounces.
• 7 ounces of Canned Corn, Sweet, Yellow, Rinsed With Tap Water lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids contain 2.8 times more Energy, 11.8 times more Omega 6, 2.4 times more Carbohydrate, 1.7 times more Sugars and 3.8 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Canned Corn, Sweet, Yellow, Rinsed With Tap Water offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy, Omega 6 and Protein
• Both Canned Carrots Solids and Liquids with Salt as well as Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids provide inadequate amounts of Omega 3 in seven ounces.