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

Macros Ratio

	Protein	Fat	Carbs
Corn, sweet, yellow, frozen, kernels on cob, unprepared	11%	6%	83%
Carrots	8%	5%	87%

Macro Nutrients

	Corn, sweet, yellow, frozen, kernels on cob, unprepared	Carrots	Recommended Dietary Allowance
Energy	6.7% 194kcal	2.8% 81.4kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.55g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	4.16% 0.71g	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	36% 46.6g	14.6% 19g	130g per day for Men 19-50 years
Sugars	10.3% 7.5g	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	1.53% 1.1g	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	% 1.17g	% 1.17g	g per day for Men 19-50 years
Sucrose	% 4.8g	% 7.12g	g per day for Men 19-50 years
Fiber	14.6% 5.56g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	3.3% 1.85g	56g per day for Men 19-50 years

Vitamins

	Corn, sweet, yellow, frozen, kernels on cob, unprepared	Carrots	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	184% 1657μg	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	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	11.6% 0.58mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.3% 0.36mg	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	20% 79.4μg	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	16% 14.3mg	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

	Corn, sweet, yellow, frozen, kernels on cob, unprepared	Carrots	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	11.2% 0.1mg	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	17% 1.35mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	13.6% 0.31mg	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	24.7% 173mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	17% 583mg	18.7% 635mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	9.13% 137mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	3.85% 142g	4.74% 175g	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 Carrots:

• Corn, sweet, yellow, frozen, kernels on cob, unprepared have 1.6 times more Vitamin B1, 1.5 times more Vitamin B2, 1.7 times more Vitamin B3, 1.3 times more Vitamin B6, 2.1 times more Vitamin B9 and 1.2 times more Vitamin C than Raw Carrots.
• While Raw Carrots contain 69.6 times more Vitamin A, 7.3 times more Vitamin E and 33 times more Vitamin K than Corn, sweet, yellow, frozen, kernels on cob, unprepared.
• Both Corn, sweet, yellow, frozen, kernels on cob, unprepared and Raw Carrots have similar amounts of Vitamin B5 per 7 oz.
• Both Corn, sweet, yellow, frozen, kernels on cob, unprepared as well as Raw 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 Carrots:

• Corn, sweet, yellow, frozen, kernels on cob, unprepared have 2.3 times more Iron, 2.7 times more Magnesium, 2.5 times more Phosphorus, 8 times more Selenium and 2.9 times more Zinc than Raw Carrots.
• While Raw Carrots contain 8.3 times more Calcium and 13.8 times more Sodium than Corn, sweet, yellow, frozen, kernels on cob, unprepared.
• Both Corn, sweet, yellow, frozen, kernels on cob, unprepared and Raw Carrots have similar amounts of Copper, Manganese, Potassium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Corn, sweet, yellow, frozen, kernels on cob, unprepared have 2.4 times more Energy, 3.6 times more Omega 6, 2.5 times more Carbohydrate and 3.5 times more Protein than Raw Carrots.
• While Raw Carrots contain 1.3 times more Sugars than Corn, sweet, yellow, frozen, kernels on cob, unprepared.
• Both Corn, sweet, yellow, frozen, kernels on cob, unprepared and Raw Carrots have similar amounts of Fiber per 7 oz.
• Both Corn, sweet, yellow, frozen, kernels on cob, unprepared as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 7 oz.