Comparing Nutrients in 1 pound Canned Carrots with Liquids and Salt VS Cooked Chinese Broccoli

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Cooked Chinese Broccoli	17%	25%	58%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Cooked Chinese Broccoli	Recommended Dietary Allowance
Energy	3.6% 104kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	3.37% 3.27g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	1.56% 0.5g	32g per day for Men 19-50 years
Omega 3	2.27% 0.036g	73% 1.17g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	2.03% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.4g	13.3% 17.3g	130g per day for Men 19-50 years
Sugars	15.4% 11g	5.26% 3.8g	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	21.5% 8.16g	30% 11.3g	38g per day for Men 19-50 years
Protein	4.7% 2.63g	9.23% 5.17g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Cooked Chinese Broccoli	Recommended Dietary Allowance
Vitamin A	309% 2781μg	41.3% 372μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.2% 0.086mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.42% 0.12mg	51% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	24.4% 0.32mg	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	9.07% 36.3μg	112% 449μg	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	10% 9.07mg	142% 128mg	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% 3.3mg	14.5% 2.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37% 44.5μg	321% 385μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Cooked Chinese Broccoli	Recommended Dietary Allowance
Calcium	14% 141mg	45.4% 454mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	30.7% 0.28mg	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	29.5% 2.36mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	52% 1.2mg	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	13% 91mg	26.6% 186mg	700mg per day for Men 19-50 years
Potassium	23% 785mg	35% 1184mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	72.6% 1089mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	16% 1.77mg	11mg per day for Men 19-50 years
Water	11.4% 422g	11.5% 424g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Cooked Chinese Broccoli per 1 lb

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

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

• 1 pound of Canned Carrots with Liquids and Salt has 7.5 times more Vitamin A, 1.6 times more Vitamin B6 and 1.5 times more Vitamin E than Cooked Chinese Broccoli.
• While 1 lb of Cooked Chinese Broccoli contains 5 times more Vitamin B1, 5.4 times more Vitamin B2, 12.4 times more Vitamin B9, 14.1 times more Vitamin C and 8.7 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Cooked Chinese Broccoli provide similar amounts of Vitamin B3 and Vitamin B5 per one pound.
• 1 pound of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• Both Canned Carrots Solids and Liquids with Salt as well as Cooked Chinese Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Carrots with Liquids and Salt vs Cooked Chinese Broccoli:

• 1 pound of Canned Carrots with Liquids and Salt has 1.7 times more Copper, 1.7 times more Manganese and 34.3 times more Sodium than Cooked Chinese Broccoli.
• While 1 lb of Cooked Chinese Broccoli contains 3.2 times more Calcium, 2 times more Magnesium, 2.1 times more Phosphorus, 1.5 times more Potassium, 3.3 times more Selenium and 1.3 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Cooked Chinese Broccoli contain similar levels of Iron and Water per one pound.
• 1 pound of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Carrots with Liquids and Salt has 1.4 times more Carbohydrate and 2.9 times more Sugars than Cooked Chinese Broccoli.
• While 1 lb of Cooked Chinese Broccoli contains 32.3 times more Omega 3, 1.4 times more Fiber and 2 times more Protein than Canned Carrots Solids and Liquids with Salt.
• 1 pound of Canned Carrots with Liquids and Salt provide inadequate amounts of Omega 3 and Protein
• Both Canned Carrots Solids and Liquids with Salt as well as Cooked Chinese Broccoli provide inadequate amounts of Energy and Omega 6 in one pound.