Comparing Nutrients in 14 ounces Cooked Broccoli Raab VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Cooked Broccoli Raab	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	3.42% 99kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	2.13% 2.06g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	50% 0.8g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	1.84% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.53% 12.4g	17% 22g	130g per day for Men 19-50 years
Sugars	3.4% 2.46g	13.6% 9.84g	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	1.3% 0.95g	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	% 0.91g	NA	g per day for Men 19-50 years
Sucrose	% 0.6g	NA	g per day for Men 19-50 years
Fiber	29.2% 11g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	27% 15.2g	4.54% 2.54g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	100% 901μg	246% 2215μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56% 0.67mg	5.95% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50% 8mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.6% 1.78mg	10.7% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67% 0.87mg	34% 0.44mg	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	70.4% 282μg	8.93% 35.7μg	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	163% 147mg	12% 10.7mg	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% 10mg	19.6% 2.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	32.4% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	47% 468mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	46% 0.41mg	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% 5.04mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	65.6% 1.5mg	77.7% 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	46.5% 325mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	40% 1361mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	9.4% 5.16μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	15% 222mg	64% 960mg	1500mg per day for Men 19-50 years
Zinc	19.5% 2.14mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	9.8% 363g	9.97% 369g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cooked Broccoli Raab vs Canned Carrots with Salt:

• Cooked Broccoli Raab has 9.4 times more Vitamin B1, 4.7 times more Vitamin B2, 3.7 times more Vitamin B3, 3.3 times more Vitamin B5, 2 times more Vitamin B6, 7.9 times more Vitamin B9, 13.7 times more Vitamin C, 3.4 times more Vitamin E and 26.1 times more Vitamin K than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 2.5 times more Vitamin A than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cooked Broccoli Raab vs Canned Carrots with Salt:

• Cooked Broccoli Raab has 4.7 times more Calcium, 2 times more Iron, 3.4 times more Magnesium, 3.4 times more Phosphorus, 1.9 times more Potassium, 3.3 times more Selenium and 2.1 times more Zinc than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 1.4 times more Copper and 4.3 times more Sodium than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Drained Canned Carrots with Salt have similar amounts of Manganese and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cooked Broccoli Raab has 18.3 times more Omega 3, 1.9 times more Fiber and 6 times more Protein than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 1.8 times more Carbohydrate and 4 times more Sugars than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab as well as Drained Canned Carrots with Salt have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.