Comparing Nutrients in 14 ounces Kale VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Kale	27%	31%	42%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Kale	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	4.8% 139kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	6.1% 5.9g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.71g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	94% 1.5g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	6.8% 1.15g	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	13.5% 17.5g	17% 22g	130g per day for Men 19-50 years
Sugars	5.4% 3.93g	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	2.24% 1.63g	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	% 1.6g	NA	g per day for Men 19-50 years
Sucrose	% 0.71g	NA	g per day for Men 19-50 years
Fiber	43% 16.3g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	20.7% 11.6g	4.54% 2.54g	56g per day for Men 19-50 years

Vitamins

	Kale	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	106% 957μg	246% 2215μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.4% 0.45mg	5.95% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	106% 1.38mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.4% 1.47mg	10.7% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45% 0.58mg	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	61.5% 246μg	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	412% 371mg	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	17.5% 2.6mg	19.6% 2.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1289% 1546μg	32.4% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kale	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	101% 1008mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	23.4% 0.21mg	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	79.4% 6.35mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	31% 131mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	159% 3.65mg	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	31% 218mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	40.6% 1381mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	14% 210mg	64% 960mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	9.6% 356g	9.97% 369g	3700g per day for Men 19-50 years

Nutrient Comparison: Kale VS Canned Carrots with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Kale versus 14 oz of Canned Carrots with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Kale vs Canned Carrots with Salt:

• 14 ounces of Kale have 6.3 times more Vitamin B1, 11.6 times more Vitamin B2, 2.1 times more Vitamin B3, 2.7 times more Vitamin B5, 1.3 times more Vitamin B6, 6.9 times more Vitamin B9, 34.6 times more Vitamin C and 39.8 times more Vitamin K than Canned Carrots with Salt.
• While 14 oz of Drained Canned Carrots with Salt contain 2.3 times more Vitamin A than Raw Kale.
• Both Kale and Canned Carrots with Salt provide similar amounts of Vitamin E per 14 ounces.
• 14 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Raw Kale as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Kale vs Canned Carrots with Salt:

• 14 ounces of Kale have 10.2 times more Calcium, 2.5 times more Iron, 4.1 times more Magnesium, 2 times more Manganese, 2.3 times more Phosphorus, 1.9 times more Potassium and 1.5 times more Zinc than Canned Carrots with Salt.
• While 14 oz of Drained Canned Carrots with Salt contain 2 times more Copper and 4.6 times more Sodium than Raw Kale.
• Both Kale and Canned Carrots with Salt contain similar levels of Water per 14 ounces.
• 14 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium
• Both Raw Kale as well as Drained Canned Carrots with Salt lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Kale have 34.4 times more Omega 3, 2.7 times more Fiber and 4.6 times more Protein than Canned Carrots with Salt.
• While 14 oz of Drained Canned Carrots with Salt contain 1.3 times more Carbohydrate and 2.5 times more Sugars than Raw Kale.
• 14 ounces of Canned Carrots with Salt provide inadequate amounts of Omega 3 and Protein
• Both Raw Kale as well as Drained Canned Carrots with Salt provide inadequate amounts of Energy and Omega 6 in 14 ounces.