Comparing Nutrients in 100 calories Cooked Broccoli Raab VS Canned Carrots with Liquids and Salt

Weight per 100 calories

• Cooked Broccoli Raab: 400g
• Canned Carrots with Liquids and Salt: 435g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 100 calories - Cooked Broccoli Raab or Canned Carrots with Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Cooked Broccoli Raab	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.14% 2.08g	0.63% 0.61g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	50.3% 0.8g	2.17% 0.035g	1.6g per day for Men 19-50 years
Omega 6	0.73% 0.12g	1.43% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.6% 12.5g	18% 23.3g	130g per day for Men 19-50 years
Sugars	3.42% 2.48g	14.8% 10.7g	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	1.32% 0.96g	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	% 0.92g	NA	g per day for Men 19-50 years
Sucrose	% 0.6g	NA	g per day for Men 19-50 years
Fiber	29.5% 11g	20.6% 7.83g	38g per day for Men 19-50 years
Protein	27.4% 15.3g	4.5% 2.52g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	101% 908μg	296% 2665μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.3% 0.68mg	6.9% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	9.03% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.4% 8.06mg	11.4% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.7% 0.88mg	37.5% 0.49mg	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	71% 284μg	8.7% 34.8μg	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	164% 148mg	9.66% 8.7mg	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	67.5% 10mg	21% 3.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	853% 1024μg	35.5% 42.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	47% 472mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	33.3% 0.3mg	49.8% 0.45mg	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	63.5% 5.1mg	28.3% 2.26mg	8mg per day for Men 19-50 years
Magnesium	25.7% 108mg	9.3% 39mg	420mg per day for Men 19-50 years
Manganese	66% 1.52mg	85% 1.96mg	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	47% 328mg	12.4% 87mg	700mg per day for Men 19-50 years
Potassium	40.4% 1372mg	22% 752mg	3400mg per day for Men 19-50 years
Selenium	9.45% 5.2μg	3.16% 1.74μg	55μg per day for Men 19-50 years
Sodium	15% 224mg	69.6% 1043mg	1500mg per day for Men 19-50 years
Zinc	19.6% 2.16mg	11.5% 1.26mg	11mg per day for Men 19-50 years
Water	9.9% 366g	11% 404g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cooked Broccoli Raab vs Canned Carrots with Liquids and Salt:

• Cooked Broccoli Raab has 8.2 times more Vitamin B1, 4.8 times more Vitamin B2, 4.4 times more Vitamin B3, 3 times more Vitamin B5, 1.8 times more Vitamin B6, 8.2 times more Vitamin B9, 17 times more Vitamin C, 3.2 times more Vitamin E and 24 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 2.9 times more Vitamin A than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Cooked Broccoli Raab vs Canned Carrots with Liquids and Salt:

• Cooked Broccoli Raab has 3.5 times more Calcium, 2.2 times more Iron, 2.8 times more Magnesium, 3.8 times more Phosphorus, 1.8 times more Potassium, 3 times more Selenium and 1.7 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.5 times more Copper, 1.3 times more Manganese and 4.7 times more Sodium than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Canned Carrots Solids and Liquids with Salt have similar amounts of Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Cooked Broccoli Raab has 3.4 times more Fat, 3.3 times more Saturated Fat, 23.1 times more Omega 3, 1.4 times more Fiber and 6.1 times more Protein than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 2 times more Omega 6, 1.9 times more Carbohydrate and 4.3 times more Sugars than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Canned Carrots Solids and Liquids with Salt have similar amounts of Energy per 100 kcal.
• Both Cooked Broccoli Raab as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.