Comparing Nutrients in 1 kilogram Canned Carrots with Liquids and Salt VS 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	7.93% 230kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	5.36% 5.2g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.3% 53.7g	24% 31g	130g per day for Men 19-50 years
Sugars	34% 24.6g	8.55% 6.2g	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	3.3% 2.4g	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	% 2.3g	g per day for Men 19-50 years
Sucrose	NA	% 1.5g	g per day for Men 19-50 years
Fiber	47.4% 18g	73.7% 28g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	68.4% 38.3g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	681% 6130μg	252% 2270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.8% 1.4mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	169% 2.2mg	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	20% 80μg	178% 710μg	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	22.2% 20mg	411% 370mg	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	48.7% 7.3mg	169% 25.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	2133% 2560μg	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	31% 310mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	83.3% 0.75mg	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	65% 5.2mg	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	165% 3.8mg	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	28.6% 200mg	117% 820mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	101% 3430mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	160% 2400mg	37.3% 560mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	25% 930g	24.7% 914g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Carrots with Liquids and Salt vs Cooked Broccoli Raab:

• Canned Carrots Solids and Liquids with Salt have 2.7 times more Vitamin A than Cooked Broccoli Raab.
• While Cooked Broccoli Raab contains 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.
• Both Canned Carrots Solids and Liquids with Salt as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Carrots with Liquids and Salt vs Cooked Broccoli Raab:

• Canned Carrots Solids and Liquids with Salt have 1.4 times more Copper and 4.3 times more Sodium than Cooked Broccoli Raab.
• While Cooked Broccoli Raab contains 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.
• Both Canned Carrots Solids and Liquids with Salt and Cooked Broccoli Raab have similar amounts of Manganese and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Carrots Solids and Liquids with Salt have 1.7 times more Carbohydrate and 4 times more Sugars than Cooked Broccoli Raab.
• While Cooked Broccoli Raab contains 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.
• Both Canned Carrots Solids and Liquids with Salt as well as Cooked Broccoli Raab have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.