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

Macros Ratio

	Protein	Fat	Carbs
Corn, sweet, yellow, frozen, kernels on cob, unprepared	11%	6%	83%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Corn, sweet, yellow, frozen, kernels on cob, unprepared	Boiled Carrots	Recommended Dietary Allowance
Energy	6.7% 194kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.55g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	4.16% 0.71g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 46.6g	12.5% 16.3g	130g per day for Men 19-50 years
Sugars	10.3% 7.5g	9.44% 6.85g	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	1.53% 1.1g	0.99% 0.71g	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	% 0.79g	g per day for Men 19-50 years
Sucrose	% 4.8g	% 5.36g	g per day for Men 19-50 years
Fiber	14.6% 5.56g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	2.7% 1.5g	56g per day for Men 19-50 years

Vitamins

	Corn, sweet, yellow, frozen, kernels on cob, unprepared	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	188% 1691μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.34mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	9.2% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.3% 0.36mg	23.4% 0.3mg	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	20% 79.4μg	6.95% 27.8μg	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	16% 14.3mg	7.94% 7.14mg	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	13.6% 2.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	22.7% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Corn, sweet, yellow, frozen, kernels on cob, unprepared	Boiled Carrots	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	11.2% 0.1mg	3.75% 0.034mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.36% 94μg	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	17% 1.35mg	8.43% 0.67mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	13.6% 0.31mg	13.4% 0.31mg	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	24.7% 173mg	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	17% 583mg	13.7% 466mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	7.67% 115mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	3.85% 142g	4.84% 179g	3700g per day for Men 19-50 years

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

• Corn, sweet, yellow, frozen, kernels on cob, unprepared have 1.6 times more Vitamin B1, 2 times more Vitamin B2, 2.6 times more Vitamin B3, 1.3 times more Vitamin B5, 2.9 times more Vitamin B9 and 2 times more Vitamin C than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 71 times more Vitamin A, 11.4 times more Vitamin E and 34.3 times more Vitamin K than Corn, sweet, yellow, frozen, kernels on cob, unprepared.
• Both Corn, sweet, yellow, frozen, kernels on cob, unprepared and Boiled and Drained Carrots have similar amounts of Vitamin B6 per 7 oz.
• Both Corn, sweet, yellow, frozen, kernels on cob, unprepared as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Corn, sweet, yellow, frozen, kernels on cob, unprepared have 3 times more Copper, 2 times more Iron, 3.2 times more Magnesium, 2.9 times more Phosphorus, 1.3 times more Potassium and 3.5 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 7.5 times more Calcium, 11.6 times more Sodium and 1.3 times more Water than Corn, sweet, yellow, frozen, kernels on cob, unprepared.
• Both Corn, sweet, yellow, frozen, kernels on cob, unprepared and Boiled and Drained Carrots have similar amounts of Manganese and Selenium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Corn, sweet, yellow, frozen, kernels on cob, unprepared have 2.8 times more Energy, 4.1 times more Omega 6, 2.9 times more Carbohydrate and 4.3 times more Protein than Boiled and Drained Carrots.
• Both Corn, sweet, yellow, frozen, kernels on cob, unprepared and Boiled and Drained Carrots have similar amounts of Sugars and Fiber per 7 oz.
• Both Corn, sweet, yellow, frozen, kernels on cob, unprepared as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 7 oz.