Comparing Nutrients in 7 ounces Boiled Carrots VS Corn, sweet, yellow, frozen, kernels cut off cob, unprepared

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	12%	7%	81%

Macro Nutrients

	Boiled Carrots	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	6.02% 175kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	1.6% 1.55g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	4.14% 0.7g	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	31.6% 41g	130g per day for Men 19-50 years
Sugars	9.44% 6.85g	6.84% 4.96g	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	0.82% 0.6g	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	% 0.75g	g per day for Men 19-50 years
Sucrose	% 5.36g	% 3.27g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	11% 4.17g	38g per day for Men 19-50 years
Protein	2.7% 1.5g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Recommended Dietary Allowance
Vitamin A	188% 1691μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	13.7% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	10.4% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	21.6% 3.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.2% 0.46mg	14.3% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	25.6% 0.33mg	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	18% 71.4μg	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	7.94% 7.14mg	14% 12.7mg	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	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.7% 27μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	3.75% 0.034mg	7.94% 0.071mg	0.9mg per day for Men 19-50 years
Fluoride	2.36% 94μg	0.72% 29μg	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	10.4% 0.83mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	10.6% 0.24mg	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	20% 139mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	12.4% 423mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	7.67% 115mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	6.86% 0.75mg	11mg per day for Men 19-50 years
Water	4.84% 179g	4.02% 149g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Carrots vs Corn, sweet, yellow, frozen, kernels cut off cob, unprepared :

• Boiled and Drained Carrots have 85.2 times more Vitamin A, 12.9 times more Vitamin E and 45.7 times more Vitamin K than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• While Corn, sweet, yellow, frozen, kernels cut off cob, unprepared contain 1.3 times more Vitamin B1, 1.5 times more Vitamin B2, 2.7 times more Vitamin B3, 1.6 times more Vitamin B5, 2.6 times more Vitamin B9 and 1.8 times more Vitamin C than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have similar amounts of Vitamin B6 per 7 oz.
• Both Boiled and Drained Carrots as well as Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Carrots vs Corn, sweet, yellow, frozen, kernels cut off cob, unprepared :

• Boiled and Drained Carrots have 7.5 times more Calcium, 3.3 times more Fluoride, 1.3 times more Manganese, 19.3 times more Sodium and 1.2 times more Water than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• While Corn, sweet, yellow, frozen, kernels cut off cob, unprepared contain 2.1 times more Copper, 1.8 times more Magnesium, 2.3 times more Phosphorus and 1.9 times more Zinc than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have similar amounts of Iron, Potassium and Selenium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Carrots have 1.4 times more Sugars and 1.4 times more Fiber than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• While Corn, sweet, yellow, frozen, kernels cut off cob, unprepared contain 2.5 times more Energy, 4.1 times more Omega 6, 2.5 times more Carbohydrate and 4 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have insufficient amounts of Fat, Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 7 oz.