Comparing Nutrients in 14 ounces Cooked Broccoli Raab VS 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	3.42% 99kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	2.13% 2.06g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	50% 0.8g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	1.3% 0.22g	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	16.4% 21.3g	130g per day for Men 19-50 years
Sugars	3.4% 2.46g	13.5% 9.76g	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	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	19% 7.14g	38g per day for Men 19-50 years
Protein	27% 15.2g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	100% 901μg	270% 2433μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56% 0.67mg	6.3% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	8.24% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50% 8mg	10.4% 1.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.6% 1.78mg	11% 0.55mg	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	7.94% 31.8μg	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	163% 147mg	8.8% 7.94mg	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	19.3% 2.9mg	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 Liquids and Salt	Recommended Dietary Allowance
Calcium	47% 468mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	45.4% 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	25.8% 2.06mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	8.5% 35.7mg	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	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	40% 1361mg	20% 687mg	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	63.5% 953mg	1500mg per day for Men 19-50 years
Zinc	19.5% 2.14mg	10.5% 1.15mg	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 Liquids and Salt:

• Cooked Broccoli Raab has 8.9 times more Vitamin B1, 5.2 times more Vitamin B2, 4.8 times more Vitamin B3, 3.2 times more Vitamin B5, 2 times more Vitamin B6, 8.9 times more Vitamin B9, 18.5 times more Vitamin C, 3.5 times more Vitamin E and 26.1 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 2.7 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 14 oz.

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

• Cooked Broccoli Raab has 3.8 times more Calcium, 2.4 times more Iron, 3 times more Magnesium, 4.1 times more Phosphorus, 2 times more Potassium, 3.3 times more Selenium and 1.9 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.4 times more Copper and 4.3 times more Sodium than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Canned Carrots Solids and Liquids with Salt have similar amounts of Manganese and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cooked Broccoli Raab has 25.1 times more Omega 3, 1.6 times more Fiber and 6.6 times more Protein than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.7 times more Carbohydrate and 4 times more Sugars than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.