Comparing Nutrients in 100 grams Canned Yellow Sweet Corn with Liquids VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Canned Yellow Sweet Corn with Liquids	11%	10%	79%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Canned Yellow Sweet Corn with Liquids	Frozen Carrots	Recommended Dietary Allowance
Energy	2.1% 61kcal	1.24% 36kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	0.47% 0.46g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	0.15% 0.047g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	1.34% 0.23g	1.45% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.7% 14g	6.08% 7.9g	130g per day for Men 19-50 years
Sugars	5.72% 4.15g	6.57% 4.76g	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	0.23% 0.17g	0.43% 0.31g	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	% 0.26g	% 0.4g	g per day for Men 19-50 years
Sucrose	% 3.65g	% 4.05g	g per day for Men 19-50 years
Fiber	4.47% 1.7g	8.7% 3.3g	38g per day for Men 19-50 years
Protein	3.5% 1.95g	1.4% 0.78g	56g per day for Men 19-50 years

Vitamins

	Canned Yellow Sweet Corn with Liquids	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	79% 710μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.25% 0.015mg	3.67% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.15% 0.015mg	2.85% 0.037mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.53% 0.88mg	2.9% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	3.74% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.85% 0.037mg	7.3% 0.095mg	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	9.5% 38μg	2.5% 10μg	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	2.9% 2.6mg	2.78% 2.5mg	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	0.2% 0.03mg	3.8% 0.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	14.7% 17.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Yellow Sweet Corn with Liquids	Frozen Carrots	Recommended Dietary Allowance
Calcium	0.4% 4mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	3.1% 0.028mg	8.22% 0.074mg	0.9mg per day for Men 19-50 years
Fluoride	0.45% 18μg	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	4.5% 0.36mg	5.5% 0.44mg	8mg per day for Men 19-50 years
Magnesium	3.57% 15mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	3.57% 0.082mg	7.43% 0.17mg	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	6.57% 46mg	4.7% 33mg	700mg per day for Men 19-50 years
Potassium	4% 136mg	6.9% 235mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	4.53% 68mg	1500mg per day for Men 19-50 years
Zinc	3.55% 0.39mg	3% 0.33mg	11mg per day for Men 19-50 years
Water	2.23% 82.6g	2.43% 90g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Yellow Sweet Corn with Liquids VS Frozen Carrots per 100 g

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

Lets compare vitamin content per 100 grams of Canned Yellow Sweet Corn with Liquids vs Frozen Carrots:

• 100 grams of Canned Yellow Sweet Corn with Liquids have 1.9 times more Vitamin B3, 2.8 times more Vitamin B5 and 3.8 times more Vitamin B9 than Frozen Carrots.
• While 100 g of Frozen Carrots, Unprepared contain 355 times more Vitamin A, 2.9 times more Vitamin B1, 2.5 times more Vitamin B2, 2.6 times more Vitamin B6, 19 times more Vitamin E and more Vitamin K than Canned Yellow Sweet Corn Solids and Liquids.
• Both Canned Yellow Sweet Corn with Liquids and Frozen Carrots provide similar amounts of Vitamin C per 100 grams.
• 100 grams of Canned Yellow Sweet Corn with Liquids have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin E and Vitamin K
• Both Canned Yellow Sweet Corn Solids and Liquids as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Canned Yellow Sweet Corn with Liquids vs Frozen Carrots:

• 100 grams of Canned Yellow Sweet Corn with Liquids have 1.3 times more Magnesium and 1.4 times more Phosphorus than Frozen Carrots.
• While 100 g of Frozen Carrots, Unprepared contain 9 times more Calcium, 2.6 times more Copper, 2.1 times more Manganese, 1.7 times more Potassium and 5.7 times more Sodium than Canned Yellow Sweet Corn Solids and Liquids.
• Both Canned Yellow Sweet Corn with Liquids and Frozen Carrots contain similar levels of Iron, Zinc and Water per 100 grams.
• 100 grams of Canned Yellow Sweet Corn with Liquids lack sufficient amounts of Calcium
• Both Canned Yellow Sweet Corn Solids and Liquids as well as Frozen Carrots, Unprepared lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Canned Yellow Sweet Corn with Liquids have 1.7 times more Energy, 1.8 times more Carbohydrate and 2.5 times more Protein than Frozen Carrots.
• While 100 g of Frozen Carrots, Unprepared contain 1.9 times more Fiber than Canned Yellow Sweet Corn Solids and Liquids.
• Both Canned Yellow Sweet Corn with Liquids and Frozen Carrots offer comparable quantities of Sugars per 100 grams.
• 100 grams of Frozen Carrots provide inadequate amounts of Energy and Protein
• Both Canned Yellow Sweet Corn Solids and Liquids as well as Frozen Carrots, Unprepared provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.