Comparing Nutrients in 7 ounces Carrots VS Boiled Yellow Sweet Corn

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Boiled Yellow Sweet Corn	12%	12%	76%

Macro Nutrients

	Carrots	Boiled Yellow Sweet Corn	Recommended Dietary Allowance
Energy	2.8% 81.4kcal	6.57% 191kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	3.07% 2.98g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	1.22% 0.39g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	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	14.6% 19g	32% 41.6g	130g per day for Men 19-50 years
Sugars	13% 9.4g	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	1.5% 1.1g	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	% 1.17g	% 1.67g	g per day for Men 19-50 years
Sucrose	% 7.12g	% 5.44g	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	12% 6.77g	56g per day for Men 19-50 years

Vitamins

	Carrots	Boiled Yellow Sweet Corn	Recommended Dietary Allowance
Vitamin A	184% 1657μg	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	8.85% 0.12mg	8.7% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.95mg	21% 3.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	31.4% 1.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	21.2% 0.28mg	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	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	13% 11.7mg	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	8.73% 1.3mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22% 26μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Boiled Yellow Sweet Corn	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	11% 0.097mg	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	11% 0.89mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	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	9.92% 69.5mg	22% 153mg	700mg per day for Men 19-50 years
Potassium	18.7% 635mg	12.7% 433mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	9.13% 137mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	4.74% 175g	3.94% 146g	3700g per day for Men 19-50 years

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

• Raw Carrots have 64.2 times more Vitamin A, 7.3 times more Vitamin E and 33 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, 1.7 times more Vitamin B3 and 2.9 times more Vitamin B5 than Raw Carrots.
• Both Raw Carrots and Boiled and Drained Yellow Sweet Corn have similar amounts of Vitamin B2, Vitamin B6, Vitamin B9 and Vitamin C per 7 oz.
• Both Raw 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 Carrots vs Boiled Yellow Sweet Corn:

• Raw Carrots have 11 times more Calcium, 1.5 times more Potassium, 69 times more Sodium and 1.2 times more Water than Boiled and Drained Yellow Sweet Corn.
• While Boiled and Drained Yellow Sweet Corn contains 1.5 times more Iron, 2.2 times more Magnesium, 2.2 times more Phosphorus and 2.6 times more Zinc than Raw Carrots.
• Both Raw Carrots and Boiled and Drained Yellow Sweet Corn have similar amounts of Copper and Manganese per 7 oz.
• Both Raw Carrots as well as Boiled and Drained Yellow Sweet Corn have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Yellow Sweet Corn contains 2.3 times more Energy, 6.3 times more Fat, 9 times more Omega 3, 5.9 times more Omega 6, 2.2 times more Carbohydrate, 1.4 times more Fructose and 3.7 times more Protein than Raw Carrots.
• Both Raw Carrots and Boiled and Drained Yellow Sweet Corn have similar amounts of Sugars and Fiber per 7 oz.
• Both Raw Carrots as well as Boiled and Drained Yellow Sweet Corn have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.