Comparing Nutrients in 7 ounces Boiled Carrots VS Canned Corn, Sweet, Yellow, Rinsed With Tap Water

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Canned Corn, Sweet, Yellow, Rinsed With Tap Water	12%	17%	71%

Macro Nutrients

	Boiled Carrots	Canned Corn, Sweet, Yellow, Rinsed With Tap Water	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	2.93% 2.84g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	1.36% 0.43g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	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	12.5% 16.3g	20% 26g	130g per day for Men 19-50 years
Sugars	9.44% 6.85g	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	0.99% 0.71g	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	% 0.79g	% 0.52g	g per day for Men 19-50 years
Sucrose	% 5.36g	% 7.16g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	2.7% 1.5g	7.73% 4.33g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Canned Corn, Sweet, Yellow, Rinsed With Tap Water	Recommended Dietary Allowance
Vitamin A	188% 1691μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	9.67% 1.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.2% 0.46mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	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	6.95% 27.8μg	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	7.94% 7.14mg	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	13.6% 2.04mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.7% 27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Canned Corn, Sweet, Yellow, Rinsed With Tap Water	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	3.75% 0.034mg	6.84% 0.062mg	0.9mg per day for Men 19-50 years
Fluoride	2.36% 94μg	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	8.43% 0.67mg	5.46% 0.44mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	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	8.5% 59.5mg	11.6% 81.4mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	6.77% 230mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	NA	55μg per day for Men 19-50 years
Sodium	7.67% 115mg	21.6% 323mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	4.84% 179g	4.44% 164g	3700g per day for Men 19-50 years

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

• Boiled and Drained Carrots have 4.4 times more Vitamin B1, 2.9 times more Vitamin B2 and 2.1 times more Vitamin C than Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids.
• While Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids contain 2.1 times more Vitamin B9 than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids have similar amounts of Vitamin B3 per 7 oz.
• Both Boiled and Drained Carrots as well as Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Carrots vs Canned Corn, Sweet, Yellow, Rinsed With Tap Water:

• Boiled and Drained Carrots have 15 times more Calcium, 1.5 times more Iron, 2.8 times more Manganese and 2 times more Potassium than Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids.
• While Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids contain 1.8 times more Copper, 1.4 times more Phosphorus, 2.8 times more Sodium and 1.4 times more Zinc than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids have similar amounts of Magnesium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Carrots have 1.8 times more Fiber than Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids.
• While Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids contain 1.8 times more Energy, 7.9 times more Fat, 20 times more Omega 3, 7.6 times more Omega 6, 1.6 times more Carbohydrate and 2.9 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids have similar amounts of Sugars per 7 oz.
• Both Boiled and Drained Carrots as well as Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.