Comparing Nutrients in 7 ounces Boiled Carrots VS Boiled Yellow Sweet Corn

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Boiled Yellow Sweet Corn	12%	12%	76%

Macro Nutrients

	Boiled Carrots	Boiled Yellow Sweet Corn	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	6.57% 191kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	3.07% 2.98g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	1.22% 0.39g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	6.84% 1.16g	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	32% 41.6g	130g per day for Men 19-50 years
Sugars	9.44% 6.85g	12.4% 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	0.99% 0.71g	2.16% 1.57g	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	% 1.67g	g per day for Men 19-50 years
Sucrose	% 5.36g	% 5.44g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	2.7% 1.5g	12% 6.77g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Boiled Yellow Sweet Corn	Recommended Dietary Allowance
Vitamin A	188% 1691μg	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	15.4% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	8.7% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	21% 3.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.2% 0.46mg	31.4% 1.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	21.2% 0.28mg	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	11.4% 45.6μg	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	12% 11mg	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	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.7% 27μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Boiled Yellow Sweet Corn	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	3.75% 0.034mg	11% 0.097mg	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	11% 0.89mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	14.4% 0.33mg	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	22% 153mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	12.7% 433mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	7.67% 115mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	4.84% 179g	3.94% 146g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Carrots vs Boiled Yellow Sweet Corn:

• Boiled and Drained Carrots have 65.5 times more Vitamin A, 11.4 times more Vitamin E and 34.3 times more Vitamin K than Boiled and Drained Yellow Sweet Corn.
• While Boiled and Drained Yellow Sweet Corn contains 1.4 times more Vitamin B1, 1.3 times more Vitamin B2, 2.6 times more Vitamin B3, 3.4 times more Vitamin B5, 1.6 times more Vitamin B9 and 1.5 times more Vitamin C than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Boiled and Drained Yellow Sweet Corn have similar amounts of Vitamin B6 per 7 oz.
• Both Boiled and Drained Carrots as well as Boiled and Drained Yellow Sweet Corn have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Carrots vs Boiled Yellow Sweet Corn:

• Boiled and Drained Carrots have 10 times more Calcium, 3.5 times more Selenium, 58 times more Sodium and 1.2 times more Water than Boiled and Drained Yellow Sweet Corn.
• While Boiled and Drained Yellow Sweet Corn contains 2.9 times more Copper, 1.3 times more Iron, 2.6 times more Magnesium, 2.6 times more Phosphorus and 3.1 times more Zinc than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Boiled and Drained Yellow Sweet Corn have similar amounts of Manganese and Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Carrots have 1.3 times more Fiber than Boiled and Drained Yellow Sweet Corn.
• While Boiled and Drained Yellow Sweet Corn contains 2.7 times more Energy, 8.3 times more Fat, 18 times more Omega 3, 6.7 times more Omega 6, 2.6 times more Carbohydrate, 1.3 times more Sugars, 2.2 times more Fructose and 4.5 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Boiled and Drained Yellow Sweet Corn have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.