Comparing Nutrients in 7 ounces Carrots VS Boiled frozen sweet white Corn kernels

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Boiled frozen sweet white Corn kernels	12%	4%	84%

Macro Nutrients

	Carrots	Boiled frozen sweet white Corn kernels	Recommended Dietary Allowance
Energy	2.8% 81.4kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	0.88% 0.85g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	2.3% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.6% 19g	30% 39g	130g per day for Men 19-50 years
Sugars	13% 9.4g	8.54% 6.2g	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	1.5% 1.1g	NA	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	% 1.17g	NA	g per day for Men 19-50 years
Sucrose	% 7.12g	NA	g per day for Men 19-50 years
Fiber	14.6% 5.56g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	3.3% 1.85g	9.75% 5.46g	56g per day for Men 19-50 years

Vitamins

	Carrots	Boiled frozen sweet white Corn kernels	Recommended Dietary Allowance
Vitamin A	184% 1657μg	0% 0μg	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	8.85% 0.12mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.95mg	16% 2.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	7.14% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	19.7% 0.26mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	14.7% 4.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.43% 37.7μg	15.4% 61.5μg	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	13% 11.7mg	6.84% 6.15mg	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	8.73% 1.3mg	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22% 26μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Boiled frozen sweet white Corn kernels	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	8.16% 0.073mg	0.9mg per day for Men 19-50 years
Fluoride	0.16% 6.35μg	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	7.44% 0.6mg	8.7% 0.69mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	11% 0.25mg	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	9.92% 69.5mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	18.7% 635mg	8.58% 292mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	9.13% 137mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	4.74% 175g	4.1% 152g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Carrots vs Boiled frozen sweet white Corn kernels:

• Raw Carrots have more Vitamin A, 1.5 times more Vitamin B5, 1.9 times more Vitamin C, 9.4 times more Vitamin E and 44 times more Vitamin K than Boiled frozen sweet white Corn kernels, drained.
• While Boiled frozen sweet white Corn kernels, drained contain 1.3 times more Vitamin B1, 1.3 times more Vitamin B3 and 1.6 times more Vitamin B9 than Raw Carrots.
• Both Raw Carrots and Boiled frozen sweet white Corn kernels, drained have similar amounts of Vitamin B2 and Vitamin B6 per 7 oz.
• Both Raw Carrots as well as Boiled frozen sweet white Corn kernels, drained have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Carrots vs Boiled frozen sweet white Corn kernels:

• Raw Carrots have 8.3 times more Calcium, 1.2 times more Copper, 2.2 times more Potassium and 13.8 times more Sodium than Boiled frozen sweet white Corn kernels, drained.
• While Boiled frozen sweet white Corn kernels, drained contain 1.6 times more Magnesium, 1.6 times more Phosphorus, 7 times more Selenium and 1.7 times more Zinc than Raw Carrots.
• Both Raw Carrots and Boiled frozen sweet white Corn kernels, drained have similar amounts of Iron, Manganese and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Carrots have 1.5 times more Sugars than Boiled frozen sweet white Corn kernels, drained.
• While Boiled frozen sweet white Corn kernels, drained contain 2 times more Energy, 2 times more Omega 6, 2 times more Carbohydrate and 3 times more Protein than Raw Carrots.
• Both Raw Carrots and Boiled frozen sweet white Corn kernels, drained have similar amounts of Fiber per 7 oz.
• Both Raw Carrots as well as Boiled frozen sweet white Corn kernels, drained have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.