Comparing Nutrients in 7 ounces Boiled Yellow Sweet Corn VS Carrots

Macros Ratio

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

Macro Nutrients

	Boiled Yellow Sweet Corn	Carrots	Recommended Dietary Allowance
Energy	6.57% 191kcal	2.8% 81.4kcal	2900kcal per day for Men 19-50 years
Fat	3.07% 2.98g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	1.22% 0.39g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	6.84% 1.16g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 41.6g	14.6% 19g	130g per day for Men 19-50 years
Sugars	12.4% 9g	13% 9.4g	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	2.16% 1.57g	1.5% 1.1g	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	% 1.67g	% 1.17g	g per day for Men 19-50 years
Sucrose	% 5.44g	% 7.12g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	12% 6.77g	3.3% 1.85g	56g per day for Men 19-50 years

Vitamins

	Boiled Yellow Sweet Corn	Carrots	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	184% 1657μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.4% 0.18mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.7% 0.11mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.34mg	12% 1.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.2% 0.28mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	14.7% 4.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11.4% 45.6μg	9.43% 37.7μg	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	12% 11mg	13% 11.7mg	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	1.2% 0.18mg	8.73% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	22% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Yellow Sweet Corn	Carrots	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	11% 0.097mg	9.92% 0.089mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.16% 6.35μg	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	11% 0.89mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	14.4% 0.33mg	12.3% 0.28mg	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	22% 153mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	12.7% 433mg	18.7% 635mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	9.13% 137mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	3.94% 146g	4.74% 175g	3700g per day for Men 19-50 years

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

• Boiled and Drained Yellow Sweet Corn has 1.4 times more Vitamin B1, 1.7 times more Vitamin B3, 2.9 times more Vitamin B5 and 1.2 times more Vitamin B9 than Raw Carrots.
• While Raw Carrots contain 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.
• Both Boiled and Drained Yellow Sweet Corn and Raw Carrots have similar amounts of Vitamin B2, Vitamin B6 and Vitamin C per 7 oz.
• Both Boiled and Drained Yellow Sweet Corn as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

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

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Yellow Sweet Corn has 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 Boiled and Drained Yellow Sweet Corn and Raw Carrots have similar amounts of Sugars and Fiber per 7 oz.
• Both Boiled and Drained Yellow Sweet Corn as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.