Comparing Nutrients in 1 pound Canned Carrots with Salt VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Cauliflower	26%	8%	66%

Macro Nutrients

	Canned Carrots with Salt	Cauliflower	Recommended Dietary Allowance
Energy	3.9% 113kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	1.84% 0.59g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	0.43% 0.073g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.3% 25g	17.3% 22.5g	130g per day for Men 19-50 years
Sugars	15.5% 11.2g	12% 8.66g	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	6.07% 4.4g	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	% 4.26g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	18% 6.8g	24% 9.07g	38g per day for Men 19-50 years
Protein	5.2% 2.9g	15.6% 8.7g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Cauliflower	Recommended Dietary Allowance
Vitamin A	281% 2531μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.8% 0.082mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	14.4% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.2% 0.61mg	60.5% 3.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	64.2% 0.83mg	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	10.2% 41μg	64.6% 259μg	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	13.6% 12.2mg	243% 219mg	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	22.4% 3.36mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37% 44.5μg	58.6% 70.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Cauliflower	Recommended Dietary Allowance
Calcium	11.3% 113mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	52.4% 0.47mg	19.7% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.54μg	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	36.3% 2.9mg	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	8.64% 36.3mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	30.6% 0.7mg	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	15.6% 109mg	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	40% 1356mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	73% 1098mg	9.07% 136mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	11% 1.22mg	11mg per day for Men 19-50 years
Water	11.4% 422g	11.3% 418g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Cauliflower per 1 lb

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

Lets compare vitamin content per 1 pound of Canned Carrots with Salt vs Cauliflower:

• 1 pound of Canned Carrots with Salt has more Vitamin A and 9.3 times more Vitamin E than Cauliflower.
• While 1 lb of Raw Cauliflower contains 2.8 times more Vitamin B1, 2 times more Vitamin B2, 4.9 times more Vitamin B5, 1.6 times more Vitamin B6, 6.3 times more Vitamin B9, 17.9 times more Vitamin C and 1.6 times more Vitamin K than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Cauliflower provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 1 pound of Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• Both Drained Canned Carrots with Salt as well as Raw Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Carrots with Salt vs Cauliflower:

• 1 pound of Canned Carrots with Salt has 2.7 times more Copper, 1.5 times more Iron, 2.9 times more Manganese and 8.1 times more Sodium than Cauliflower.
• While 1 lb of Raw Cauliflower contains 1.9 times more Magnesium, 1.8 times more Phosphorus and 1.7 times more Potassium than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Cauliflower contain similar levels of Calcium, Zinc and Water per one pound.
• 1 pound of Canned Carrots with Salt lack sufficient amounts of Magnesium
• Both Drained Canned Carrots with Salt as well as Raw Cauliflower lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Carrots with Salt has 1.3 times more Sugars than Cauliflower.
• While 1 lb of Raw Cauliflower contains 1.3 times more Fiber and 3 times more Protein than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Cauliflower offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Canned Carrots with Salt provide inadequate amounts of Protein
• Both Drained Canned Carrots with Salt as well as Raw Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.