Comparing Nutrients in 7 ounces Microwaved Yellow Corn, Whole Kernel, Frozen VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Microwaved Yellow Corn, Whole Kernel, Frozen	11%	10%	79%
Carrots	8%	5%	87%

Macro Nutrients

	Microwaved Yellow Corn, Whole Kernel, Frozen	Carrots	Recommended Dietary Allowance
Energy	7.73% 224kcal	2.8% 81.4kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.93% 0.3g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	5.24% 0.89g	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	39.5% 51.3g	14.6% 19g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	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	0.71% 0.52g	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	% 0.85g	% 1.17g	g per day for Men 19-50 years
Sucrose	% 5.3g	% 7.12g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	13% 7.2g	3.3% 1.85g	56g per day for Men 19-50 years

Vitamins

	Microwaved Yellow Corn, Whole Kernel, Frozen	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	13.7% 0.16mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	12% 1.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.3% 1.26mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	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	19% 75.4μg	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	NA	13% 11.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.32% 0.2mg	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

	Microwaved Yellow Corn, Whole Kernel, Frozen	Carrots	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	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	9.67% 0.77mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	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	27% 189mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	16% 548mg	18.7% 635mg	3400mg per day for Men 19-50 years
Selenium	NA	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	9.13% 137mg	1500mg per day for Men 19-50 years
Zinc	9.56% 1.05mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	3.67% 136g	4.74% 175g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Microwaved Yellow Corn, Whole Kernel, Frozen vs Carrots:

• Microwaved Yellow Corn, Whole Kernel, Frozen has 1.3 times more Vitamin B1, 2.1 times more Vitamin B3, 2.3 times more Vitamin B5 and 2 times more Vitamin B9 than Raw Carrots.
• While Raw Carrots contain 69.6 times more Vitamin A, 6.6 times more Vitamin E and 33 times more Vitamin K than Microwaved Yellow Corn, Whole Kernel, Frozen.
• Both Microwaved Yellow Corn, Whole Kernel, Frozen and Raw Carrots have similar amounts of Vitamin B2 and Vitamin B6 per 7 oz.
• Both Microwaved Yellow Corn, Whole Kernel, Frozen as well as Raw Carrots have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Microwaved Yellow Corn, Whole Kernel, Frozen vs Carrots:

• Microwaved Yellow Corn, Whole Kernel, Frozen has 1.2 times more Copper, 1.3 times more Iron, 2.1 times more Magnesium, 2.7 times more Phosphorus and 2.2 times more Zinc than Raw Carrots.
• While Raw Carrots contain 6.6 times more Calcium, 17.3 times more Sodium and 1.3 times more Water than Microwaved Yellow Corn, Whole Kernel, Frozen.
• Both Microwaved Yellow Corn, Whole Kernel, Frozen and Raw Carrots have similar amounts of Manganese and Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Microwaved Yellow Corn, Whole Kernel, Frozen has 2.8 times more Energy, 5.9 times more Fat, 4.5 times more Omega 6, 2.7 times more Carbohydrate and 3.9 times more Protein than Raw Carrots.
• While Raw Carrots contain 1.4 times more Sugars than Microwaved Yellow Corn, Whole Kernel, Frozen.
• Both Microwaved Yellow Corn, Whole Kernel, Frozen and Raw Carrots have similar amounts of Fiber per 7 oz.
• Both Microwaved Yellow Corn, Whole Kernel, Frozen as well as Raw Carrots have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 7 oz.