Comparing Nutrients in 1 kilogram Canned Carrots with Liquids and Salt VS Boiled Escarole

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Boiled Escarole	25%	9%	66%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Boiled Escarole	Recommended Dietary Allowance
Energy	7.93% 230kcal	5.17% 150kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	7.5% 0.12g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	4.06% 0.69g	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	23.6% 30.7g	130g per day for Men 19-50 years
Sugars	34% 24.6g	3.17% 2.3g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	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	20.5% 11.5g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Boiled Escarole	Recommended Dietary Allowance
Vitamin A	681% 6130μg	104% 940μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.8% 1.4mg	165% 8.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	12.3% 0.16mg	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	195% 780μg	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	36.7% 33mg	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	26.7% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	1766% 2119μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Boiled Escarole	Recommended Dietary Allowance
Calcium	31% 310mg	46% 460mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	97% 0.87mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.68% 67μg	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	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	167% 3.85mg	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	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	72% 2450mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	160% 2400mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	62.7% 6.9mg	11mg per day for Men 19-50 years
Water	25% 930g	25.5% 943g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Carrots with Liquids and Salt vs Boiled Escarole:

• Canned Carrots Solids and Liquids with Salt have 6.5 times more Vitamin A, 1.3 times more Vitamin B3, 7 times more Vitamin B6 and 1.8 times more Vitamin E than Boiled and Drained Escarole without Salt.
• While Boiled and Drained Escarole without Salt contains 3.1 times more Vitamin B1, 2.3 times more Vitamin B2, 5.9 times more Vitamin B5, 9.8 times more Vitamin B9, 1.7 times more Vitamin C and 21.6 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Boiled and Drained Escarole without Salt 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 Boiled Escarole:

• Canned Carrots Solids and Liquids with Salt have 12.6 times more Sodium than Boiled and Drained Escarole without Salt.
• While Boiled and Drained Escarole without Salt contains 1.5 times more Calcium, 1.4 times more Iron, 1.4 times more Magnesium, 1.4 times more Potassium and 2.4 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Boiled and Drained Escarole without Salt have similar amounts of Copper, Manganese, Phosphorus and Water per 1 kg.
• Both Canned Carrots Solids and Liquids with Salt as well as Boiled and Drained Escarole without Salt have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Carrots Solids and Liquids with Salt have 1.7 times more Carbohydrate and 10.7 times more Sugars than Boiled and Drained Escarole without Salt.
• While Boiled and Drained Escarole without Salt contains 1.6 times more Fiber and 2 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Boiled and Drained Escarole without Salt have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.