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

Weight per 100 calories

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

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

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Canned Carrots Solids and Liquids with Salt have 2.9 times more Vitamin A than Cooked Broccoli Raab.
• While Cooked Broccoli Raab contains 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.
• Both Canned Carrots Solids and Liquids with Salt as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

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

• Canned Carrots Solids and Liquids with Salt have 1.5 times more Copper, 1.3 times more Manganese and 4.7 times more Sodium than Cooked Broccoli Raab.
• While Cooked Broccoli Raab contains 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.
• Both Canned Carrots Solids and Liquids with Salt and Cooked Broccoli Raab have similar amounts of Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Canned Carrots Solids and Liquids with Salt have 2 times more Omega 6, 1.9 times more Carbohydrate and 4.3 times more Sugars than Cooked Broccoli Raab.
• While Cooked Broccoli Raab contains 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.
• Both Canned Carrots Solids and Liquids with Salt and Cooked Broccoli Raab have similar amounts of Energy per 100 kcal.
• Both Canned Carrots Solids and Liquids with Salt as well as Cooked Broccoli Raab have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.