Comparing Nutrients in 100 grams Boiled Carrots VS Boiled Frozen sweet yellow Corn kernels

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Boiled Frozen sweet yellow Corn kernels	11%	6%	83%

Macro Nutrients

	Boiled Carrots	Boiled Frozen sweet yellow Corn kernels	Recommended Dietary Allowance
Energy	1.2% 35kcal	2.8% 81kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	0.69% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.094% 0.03g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	0.063% 0.001g	0.56% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	1.8% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.32% 8.22g	15% 19.3g	130g per day for Men 19-50 years
Sugars	4.76% 3.45g	4.23% 3.07g	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	0.5% 0.36g	0.63% 0.46g	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	% 0.4g	% 0.48g	g per day for Men 19-50 years
Sucrose	% 2.7g	% 1.96g	g per day for Men 19-50 years
Fiber	7.9% 3g	6.3% 2.4g	38g per day for Men 19-50 years
Protein	1.36% 0.76g	4.55% 2.55g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Boiled Frozen sweet yellow Corn kernels	Recommended Dietary Allowance
Vitamin A	95% 852μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.4% 0.044mg	4.77% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.03% 0.65mg	8.2% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.64% 0.23mg	3% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.8% 0.15mg	7.6% 0.099mg	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	3.5% 14μg	8.75% 35μg	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	4% 3.6mg	3.9% 3.5mg	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	6.87% 1.03mg	0.47% 0.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.4% 13.7μg	0.25% 0.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Boiled Frozen sweet yellow Corn kernels	Recommended Dietary Allowance
Calcium	3% 30mg	0.3% 3mg	1000mg per day for Men 19-50 years
Copper	1.9% 0.017mg	5.33% 0.048mg	0.9mg per day for Men 19-50 years
Fluoride	1.2% 47.5μg	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	4.25% 0.34mg	5.88% 0.47mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	6.67% 28mg	420mg per day for Men 19-50 years
Manganese	6.74% 0.16mg	6.74% 0.16mg	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	4.3% 30mg	11.3% 79mg	700mg per day for Men 19-50 years
Potassium	6.9% 235mg	6.85% 233mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	5.73% 0.63mg	11mg per day for Men 19-50 years
Water	2.44% 90g	2.1% 77g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Carrots vs Boiled Frozen sweet yellow Corn kernels:

• Boiled and Drained Carrots have 85.2 times more Vitamin A, 2.2 times more Vitamin B1, 1.5 times more Vitamin B5, 1.5 times more Vitamin B6, 14.7 times more Vitamin E and 45.7 times more Vitamin K than Boiled Frozen sweet yellow Corn kernels, drained.
• While Boiled Frozen sweet yellow Corn kernels, drained contain 1.4 times more Vitamin B2, 2 times more Vitamin B3 and 2.5 times more Vitamin B9 than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Boiled Frozen sweet yellow Corn kernels, drained have similar amounts of Vitamin C per 100 g.
• Both Boiled and Drained Carrots as well as Boiled Frozen sweet yellow Corn kernels, drained have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Carrots vs Boiled Frozen sweet yellow Corn kernels:

• Boiled and Drained Carrots have 10 times more Calcium and 58 times more Sodium than Boiled Frozen sweet yellow Corn kernels, drained.
• While Boiled Frozen sweet yellow Corn kernels, drained contain 2.8 times more Copper, 1.4 times more Iron, 2.8 times more Magnesium, 2.6 times more Phosphorus and 3.2 times more Zinc than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Boiled Frozen sweet yellow Corn kernels, drained have similar amounts of Manganese, Potassium, Selenium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Carrots have 1.3 times more Fiber than Boiled Frozen sweet yellow Corn kernels, drained.
• While Boiled Frozen sweet yellow Corn kernels, drained contain 2.3 times more Energy, 3.6 times more Omega 6, 2.3 times more Carbohydrate and 3.4 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Boiled Frozen sweet yellow Corn kernels, drained have similar amounts of Sugars per 100 g.
• Both Boiled and Drained Carrots as well as Boiled Frozen sweet yellow Corn kernels, drained have insufficient amounts of Fat, Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 100 g.