Comparing Nutrients in 7 ounces Canned Corn, Sweet, White, Whole Kernel, Drained Solids VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Canned Corn, Sweet, White, Whole Kernel, Drained Solids	12%	14%	74%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Canned Corn, Sweet, White, Whole Kernel, Drained Solids	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	4.6% 133kcal	2.53% 73.4kcal	2900kcal per day for Men 19-50 years
Fat	2.5% 2.42g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.49g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	5.46% 0.087g	1.6g per day for Men 19-50 years
Omega 6	5.64% 0.96g	3.37% 0.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	11.8% 15.3g	130g per day for Men 19-50 years
Sugars	12% 8.8g	11% 8.1g	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	0.49% 0.36g	0.77% 0.56g	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	% 0.56g	% 0.71g	g per day for Men 19-50 years
Sucrose	% 7.74g	% 6.83g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	8.1% 4.54g	2.06% 1.15g	56g per day for Men 19-50 years

Vitamins

	Canned Corn, Sweet, White, Whole Kernel, Drained Solids	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	187% 1679μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.45% 0.077mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.6% 0.18mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	5.16% 0.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.3% 0.41mg	6.9% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.65% 0.073mg	13% 0.17mg	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	19.3% 77.4μg	5.46% 22μg	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	3.97% 3.57mg	5.07% 4.56mg	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	1.2% 0.18mg	13.4% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Corn, Sweet, White, Whole Kernel, Drained Solids	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	7.28% 0.065mg	18% 0.16mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	6.7% 0.54mg	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	5.8% 0.13mg	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	13% 91mg	8.8% 61.5mg	700mg per day for Men 19-50 years
Potassium	7.7% 262mg	11.2% 381mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	27% 407mg	7.8% 117mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	4.37% 162g	4.84% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Corn, Sweet, White, Whole Kernel, Drained Solids VS Cooked Frozen Carrots per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Corn, Sweet, White, Whole Kernel, Drained Solids versus 7 oz of Cooked Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Corn, Sweet, White, Whole Kernel, Drained Solids vs Cooked Frozen Carrots:

• 7 ounces of Canned Corn, Sweet, White, Whole Kernel, Drained Solids have 1.3 times more Vitamin B1, 2.4 times more Vitamin B2, 2.4 times more Vitamin B3, 1.2 times more Vitamin B5 and 3.5 times more Vitamin B9 than Cooked Frozen Carrots.
• While 7 oz of Boiled and Drained Frozen Carrots contain more Vitamin A, 2.3 times more Vitamin B6, 1.3 times more Vitamin C, 11.2 times more Vitamin E and more Vitamin K than Canned Corn, Sweet, White, Whole Kernel, Drained Solids.
• 7 ounces of Canned Corn, Sweet, White, Whole Kernel, Drained Solids have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Canned Corn, Sweet, White, Whole Kernel, Drained Solids as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Corn, Sweet, White, Whole Kernel, Drained Solids vs Cooked Frozen Carrots:

• 7 ounces of Canned Corn, Sweet, White, Whole Kernel, Drained Solids have 1.5 times more Phosphorus and 3.5 times more Sodium than Cooked Frozen Carrots.
• While 7 oz of Boiled and Drained Frozen Carrots contain 11.7 times more Calcium, 2.5 times more Copper, 2 times more Iron, 2.5 times more Manganese and 1.5 times more Potassium than Canned Corn, Sweet, White, Whole Kernel, Drained Solids.
• Both Canned Corn, Sweet, White, Whole Kernel, Drained Solids and Cooked Frozen Carrots contain similar levels of Magnesium, Zinc and Water per seven ounces.
• 7 ounces of Canned Corn, Sweet, White, Whole Kernel, Drained Solids lack sufficient amounts of Calcium
• Both Canned Corn, Sweet, White, Whole Kernel, Drained Solids as well as Boiled and Drained Frozen Carrots lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Corn, Sweet, White, Whole Kernel, Drained Solids have 1.8 times more Energy, 1.7 times more Omega 6, 1.9 times more Carbohydrate and 3.9 times more Protein than Cooked Frozen Carrots.
• While 7 oz of Boiled and Drained Frozen Carrots contain 2.4 times more Omega 3 and 1.7 times more Fiber than Canned Corn, Sweet, White, Whole Kernel, Drained Solids.
• Both Canned Corn, Sweet, White, Whole Kernel, Drained Solids and Cooked Frozen Carrots offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Canned Corn, Sweet, White, Whole Kernel, Drained Solids provide inadequate amounts of Omega 3
• 7 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein