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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Boiled Kohlrabi with Salt	21%	3%	76%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Boiled Kohlrabi with Salt	Recommended Dietary Allowance
Energy	7.93% 230kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	17.5% 0.28g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	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	41.3% 53.7g	51.5% 67g	130g per day for Men 19-50 years
Sugars	34% 24.6g	38.6% 28g	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	29% 11g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Boiled Kohlrabi with Salt	Recommended Dietary Allowance
Vitamin A	681% 6130μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	33.3% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.8% 1.4mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	118% 1.54mg	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	30% 120μg	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	600% 540mg	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	34.7% 5.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Boiled Kohlrabi with Salt	Recommended Dietary Allowance
Calcium	31% 310mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	147% 1.32mg	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	50% 4mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	45.2% 190mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	61.7% 1.42mg	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	64.3% 450mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	100% 3400mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	160% 2400mg	171% 2570mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	25% 930g	24.4% 903g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Boiled Kohlrabi with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Carrots with Liquids and Salt versus 1 kg of Boiled Kohlrabi with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Canned Carrots with Liquids and Salt has 306.5 times more Vitamin A, 1.4 times more Vitamin B2, 1.4 times more Vitamin E and 98 times more Vitamin K than Boiled Kohlrabi with Salt.
• While 1 kg of Boiled and Drained Kohlrabi with Salt contains 2.1 times more Vitamin B1, 1.4 times more Vitamin B6, 1.5 times more Vitamin B9 and 27 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Boiled Kohlrabi with Salt provide similar amounts of Vitamin B3 and Vitamin B5 per one kilogram.
• 1 kilogram of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 1 kilogram of Boiled Kohlrabi with Salt have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin K
• Both Canned Carrots Solids and Liquids with Salt as well as Boiled and Drained Kohlrabi with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Carrots with Liquids and Salt vs Boiled Kohlrabi with Salt:

• 1 kilogram of Canned Carrots with Liquids and Salt has 1.2 times more Calcium, 1.3 times more Iron and 3.2 times more Manganese than Boiled Kohlrabi with Salt.
• While 1 kg of Boiled and Drained Kohlrabi with Salt contains 1.3 times more Copper, 2.1 times more Magnesium, 2.3 times more Phosphorus and 2 times more Potassium than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Boiled Kohlrabi with Salt contain similar levels of Sodium, Zinc and Water per one kilogram.
• Both Canned Carrots Solids and Liquids with Salt as well as Boiled and Drained Kohlrabi with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Carrots with Liquids and Salt has 1.6 times more Fiber than Boiled Kohlrabi with Salt.
• While 1 kg of Boiled and Drained Kohlrabi with Salt contains 3.1 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Boiled Kohlrabi with Salt offer comparable quantities of Carbohydrate and Sugars per one kilogram.
• 1 kilogram of Canned Carrots with Liquids and Salt provide inadequate amounts of Protein
• Both Canned Carrots Solids and Liquids with Salt as well as Boiled and Drained Kohlrabi with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.