Comparing Nutrients in 100 grams Frozen Carrots VS Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids	11%	6%	83%

Macro Nutrients

	Frozen Carrots	Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids	Recommended Dietary Allowance
Energy	1.24% 36kcal	2.2% 64kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.46g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.047g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	1.45% 0.25g	1.34% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.08% 7.9g	12% 15.4g	130g per day for Men 19-50 years
Sugars	6.57% 4.76g	NA	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	0.43% 0.31g	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 4.05g	NA	g per day for Men 19-50 years
Fiber	8.7% 3.3g	1.84% 0.7g	38g per day for Men 19-50 years
Protein	1.4% 0.78g	3.5% 1.95g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids	Recommended Dietary Allowance
Vitamin A	79% 710μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.67% 0.044mg	2.17% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.85% 0.037mg	4.7% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.9% 0.46mg	5.87% 0.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.74% 0.19mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.3% 0.095mg	2.85% 0.037mg	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	2.5% 10μg	9.5% 38μg	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	2.78% 2.5mg	6.1% 5.5mg	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	3.8% 0.57mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.7% 17.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids	Recommended Dietary Allowance
Calcium	3.6% 36mg	0.4% 4mg	1000mg per day for Men 19-50 years
Copper	8.22% 0.074mg	6.22% 0.056mg	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	5.5% 0.44mg	5.13% 0.41mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	3.8% 16mg	420mg per day for Men 19-50 years
Manganese	7.43% 0.17mg	1.43% 0.033mg	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	4.7% 33mg	7.3% 51mg	700mg per day for Men 19-50 years
Potassium	6.9% 235mg	4.82% 164mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	4.53% 68mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	3% 0.33mg	3.27% 0.36mg	11mg per day for Men 19-50 years
Water	2.43% 90g	2.2% 81.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Frozen Carrots vs Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids:

• Frozen Carrots, Unprepared have more Vitamin A, 1.7 times more Vitamin B1 and 2.6 times more Vitamin B6 than Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids.
• While Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids contain 1.6 times more Vitamin B2, 2 times more Vitamin B3, 2.8 times more Vitamin B5, 3.8 times more Vitamin B9 and 2.2 times more Vitamin C than Frozen Carrots, Unprepared.
• Both Frozen Carrots, Unprepared as well as Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Frozen Carrots vs Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids:

• Frozen Carrots, Unprepared have 9 times more Calcium, 1.3 times more Copper, 5.2 times more Manganese, 1.4 times more Potassium and 5.7 times more Sodium than Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids.
• While Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids contain 1.3 times more Magnesium and 1.5 times more Phosphorus than Frozen Carrots, Unprepared.
• Both Frozen Carrots, Unprepared and Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids have similar amounts of Iron, Selenium, Zinc and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Frozen Carrots, Unprepared have 2.4 times more Omega 3 and 4.7 times more Fiber than Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids.
• While Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids contain 1.8 times more Energy, 2 times more Carbohydrate and 2.5 times more Protein than Frozen Carrots, Unprepared.
• Both Frozen Carrots, Unprepared and Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids have similar amounts of Omega 6 per 100 g.
• Both Frozen Carrots, Unprepared as well as Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.