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

Macros Ratio

	Protein	Fat	Carbs
Boiled Escarole	25%	9%	66%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Boiled Escarole	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	5.17% 150kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	7.5% 0.12g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	4.06% 0.69g	4.65% 0.79g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.6% 30.7g	42.6% 55.4g	130g per day for Men 19-50 years
Sugars	3.17% 2.3g	34.2% 25g	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	73.7% 28g	39.5% 15g	38g per day for Men 19-50 years
Protein	20.5% 11.5g	11.4% 6.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Escarole	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	104% 940μg	620% 5580μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49% 0.59mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	34.5% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	165% 8.26mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.3% 0.16mg	86% 1.12mg	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	195% 780μg	22.5% 90μg	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	36.7% 33mg	30% 27mg	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	26.7% 4mg	49.3% 7.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1766% 2119μg	81.7% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Escarole	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	46% 460mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	116% 1.04mg	0.9mg per day for Men 19-50 years
Fluoride	1.68% 67μg	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	90% 7.2mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	167% 3.85mg	196% 4.5mg	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	31.4% 220mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	72% 2450mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	161% 2420mg	1500mg per day for Men 19-50 years
Zinc	62.7% 6.9mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	25.5% 943g	25% 930g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Escarole VS Canned Carrots with Salt per 1 kg

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

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

• 1 kilogram of Boiled Escarole has 3.3 times more Vitamin B1, 2.1 times more Vitamin B2, 6.1 times more Vitamin B5, 8.7 times more Vitamin B9, 1.2 times more Vitamin C and 21.6 times more Vitamin K than Canned Carrots with Salt.
• While 1 kg of Drained Canned Carrots with Salt contains 5.9 times more Vitamin A, 1.8 times more Vitamin B3, 7 times more Vitamin B6 and 1.9 times more Vitamin E than Boiled and Drained Escarole without Salt.
• 1 kilogram of Boiled Escarole have insufficient amounts of Vitamin B3 and Vitamin B6
• 1 kilogram of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Boiled and Drained Escarole without Salt as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Escarole vs Canned Carrots with Salt:

• 1 kilogram of Boiled Escarole has 1.8 times more Calcium, 1.6 times more Magnesium, 1.4 times more Potassium and 2.7 times more Zinc than Canned Carrots with Salt.
• While 1 kg of Drained Canned Carrots with Salt contains 12.7 times more Sodium than Boiled and Drained Escarole without Salt.
• Both Boiled Escarole and Canned Carrots with Salt contain similar levels of Copper, Iron, Manganese, Phosphorus and Water per one kilogram.
• 1 kilogram of Canned Carrots with Salt lack sufficient amounts of Magnesium
• Both Boiled and Drained Escarole without Salt as well as Drained Canned Carrots with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Escarole has 1.9 times more Fiber and 1.8 times more Protein than Canned Carrots with Salt.
• While 1 kg of Drained Canned Carrots with Salt contains 1.8 times more Carbohydrate and 10.8 times more Sugars than Boiled and Drained Escarole without Salt.
• 1 kilogram of Canned Carrots with Salt provide inadequate amounts of Protein
• Both Boiled and Drained Escarole without Salt as well as Drained Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.