Comparing Nutrients in 100 calories Boiled Yellow Sweet Corn with Salt VS Canned Carrots with Salt

Weight per 100 calories

• Boiled Yellow Sweet Corn with Salt: 104g
• Canned Carrots with Salt: 400g

Boiled Yellow Sweet Corn with Salt has 3.8 times more energy per 100g than Canned Carrots with Salt. It has average energy density when compared to other foods. Drained Canned Carrots with Salt having very low energy density.

Discover which food has more nutrients per 100 calories - Boiled Yellow Sweet Corn with Salt or Canned Carrots with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Yellow Sweet Corn with Salt	12%	12%	76%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Boiled Yellow Sweet Corn with Salt	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.56g	0.78% 0.76g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.21g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	1.17% 0.019g	2.75% 0.044g	1.6g per day for Men 19-50 years
Omega 6	3.6% 0.61g	1.86% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	17% 22g	130g per day for Men 19-50 years
Sugars	6.52% 4.73g	13.7% 9.9g	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	1.14% 0.82g	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	% 0.88g	NA	g per day for Men 19-50 years
Sucrose	% 2.85g	NA	g per day for Men 19-50 years
Fiber	6.58% 2.5g	15.8% 6g	38g per day for Men 19-50 years
Protein	6.34% 3.55g	4.57% 2.56g	56g per day for Men 19-50 years

Vitamins

	Boiled Yellow Sweet Corn with Salt	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	1.5% 13.5μg	248% 2232μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.07% 0.097mg	6% 0.072mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.57% 0.059mg	9.23% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.75mg	14% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.5% 0.83mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	34.5% 0.45mg	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	6% 24μg	9% 36μg	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	6.37% 5.73mg	12% 11mg	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	0.63% 0.094mg	19.7% 2.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.42μg	32.7% 39.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Yellow Sweet Corn with Salt	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	0.31% 3.13mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	5.67% 0.051mg	46.2% 0.42mg	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	5.86% 0.47mg	32% 2.56mg	8mg per day for Men 19-50 years
Magnesium	6.45% 27mg	7.6% 32mg	420mg per day for Men 19-50 years
Manganese	7.56% 0.17mg	78.3% 1.8mg	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	11.5% 80.2mg	13.7% 96mg	700mg per day for Men 19-50 years
Potassium	6.68% 227mg	21% 716mg	3400mg per day for Men 19-50 years
Selenium	0.38% 0.21μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	17.6% 264mg	64.5% 968mg	1500mg per day for Men 19-50 years
Zinc	5.87% 0.65mg	9.45% 1.04mg	11mg per day for Men 19-50 years
Water	2.07% 76.5g	10% 372g	3700g per day for Men 19-50 years

Boiled Yellow Sweet Corn With Salt VS Canned Carrots With Salt Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Boiled Yellow Sweet Corn with Salt or Canned Carrots with Salt?

Lets compare vitamin content per 100 calories of Boiled Yellow Sweet Corn with Salt vs Canned Carrots with Salt:

• 100 calories of Boiled Yellow Sweet Corn with Salt have 1.3 times more Vitamin B1 and 1.5 times more Vitamin B5 than Canned Carrots with Salt.
• While 100 kcal of Drained Canned Carrots with Salt contain 164.8 times more Vitamin A, 2 times more Vitamin B2, 1.3 times more Vitamin B3, 3.1 times more Vitamin B6, 1.5 times more Vitamin B9, 1.9 times more Vitamin C, 31.6 times more Vitamin E and 94.1 times more Vitamin K than Boiled and Drained Yellow Sweet Corn with Salt.
• 100 calories of Boiled Yellow Sweet Corn with Salt have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled and Drained Yellow Sweet Corn with Salt as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Boiled Yellow Sweet Corn with Salt vs Canned Carrots with Salt:

• 100 kcal of Drained Canned Carrots with Salt contain 32 times more Calcium, 8.2 times more Copper, 5.5 times more Iron, 10.3 times more Manganese, 3.2 times more Potassium, 7.7 times more Selenium, 3.7 times more Sodium, 1.6 times more Zinc and 4.9 times more Water than Boiled and Drained Yellow Sweet Corn with Salt.
• Both Boiled Yellow Sweet Corn with Salt and Canned Carrots with Salt contain similar levels of Magnesium and Phosphorus per 100 calories.
• 100 calories of Boiled Yellow Sweet Corn with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Boiled Yellow Sweet Corn with Salt have 1.9 times more Omega 6 and 1.4 times more Protein than Canned Carrots with Salt.
• While 100 kcal of Drained Canned Carrots with Salt contain 2.3 times more Omega 3, 2.1 times more Sugars and 2.4 times more Fiber than Boiled and Drained Yellow Sweet Corn with Salt.
• Both Boiled Yellow Sweet Corn with Salt and Canned Carrots with Salt offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Boiled Yellow Sweet Corn with Salt provide inadequate amounts of Omega 3
• 100 calories of Canned Carrots with Salt provide inadequate amounts of Omega 6