Comparing Nutrients in 100 grams Canned Carrots with Liquids and Salt VS Corn

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Corn	10%	11%	79%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Corn	Recommended Dietary Allowance
Energy	0.79% 23kcal	12.6% 365kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	4.9% 4.74g	97g per day for Men 19-50 years
Saturated Fat	0.078% 0.025g	2.1% 0.67g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	4.06% 0.065g	1.6g per day for Men 19-50 years
Omega 6	0.33% 0.056g	12.3% 2.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.13% 5.37g	57% 74.3g	130g per day for Men 19-50 years
Sugars	3.4% 2.46g	0.88% 0.64g	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	NA	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	4.74% 1.8g	19.2% 7.3g	38g per day for Men 19-50 years
Protein	1.04% 0.58g	17% 9.4g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Corn	Recommended Dietary Allowance
Vitamin A	68% 613μg	1.22% 11μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.6% 0.019mg	32% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.08% 0.027mg	15.5% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.63% 0.42mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.8% 0.14mg	8.5% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	48% 0.62mg	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	2% 8μg	4.75% 19μg	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	2.22% 2mg	0% 0mg	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	4.87% 0.73mg	3.27% 0.49mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.17% 9.8μg	0.25% 0.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Corn	Recommended Dietary Allowance
Calcium	3.1% 31mg	0.7% 7mg	1000mg per day for Men 19-50 years
Copper	11.4% 0.1mg	35% 0.31mg	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	6.5% 0.52mg	34% 2.7mg	8mg per day for Men 19-50 years
Magnesium	2.14% 9mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	21% 0.49mg	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	2.86% 20mg	30% 210mg	700mg per day for Men 19-50 years
Potassium	5.1% 173mg	8.44% 287mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	28% 15.5μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	2.33% 35mg	1500mg per day for Men 19-50 years
Zinc	2.64% 0.29mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	2.5% 93g	0.28% 10.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Corn per 100 g

Compare the macro and micronutrient content in 100 g of Canned Carrots with Liquids and Salt versus 100 g of Corn to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Canned Carrots with Liquids and Salt vs Corn:

• 100 grams of Canned Carrots with Liquids and Salt have 55.7 times more Vitamin A, more Vitamin C, 1.5 times more Vitamin E and 32.7 times more Vitamin K than Corn.
• While 100 g of Yellow Corn Grain contain 20.3 times more Vitamin B1, 7.4 times more Vitamin B2, 8.6 times more Vitamin B3, 3.1 times more Vitamin B5, 5.6 times more Vitamin B6 and 2.4 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• 100 grams of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 100 grams of Corn have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Canned Carrots Solids and Liquids with Salt as well as Yellow Corn Grain have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Canned Carrots with Liquids and Salt vs Corn:

• 100 grams of Canned Carrots with Liquids and Salt have 4.4 times more Calcium, 6.9 times more Sodium and 9 times more Water than Corn.
• While 100 g of Yellow Corn Grain contain 3 times more Copper, 5.2 times more Iron, 14.1 times more Magnesium, 10.5 times more Phosphorus, 1.7 times more Potassium, 38.8 times more Selenium and 7.6 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Corn contain similar levels of Manganese per 100 grams.
• 100 grams of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium
• 100 grams of Corn lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Canned Carrots with Liquids and Salt have 3.8 times more Sugars than Corn.
• While 100 g of Yellow Corn Grain contain 15.9 times more Energy, 33.9 times more Fat, 26.7 times more Saturated Fat, 8.1 times more Omega 3, 37.4 times more Omega 6, 13.8 times more Carbohydrate, 4.1 times more Fiber and 16.2 times more Protein than Canned Carrots Solids and Liquids with Salt.
• 100 grams of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein