Comparing Nutrients in 1 pound Canned Carrots with Liquids and Salt VS Kale

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Kale	27%	31%	42%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Kale	Recommended Dietary Allowance
Energy	3.6% 104kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	6.97% 6.76g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	2.52% 0.81g	32g per day for Men 19-50 years
Omega 3	2.27% 0.036g	107% 1.7g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	7.76% 1.3g	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	15.4% 20g	130g per day for Men 19-50 years
Sugars	15.4% 11g	6.2% 4.5g	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	2.57% 1.86g	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	% 1.8g	g per day for Men 19-50 years
Sucrose	NA	% 0.82g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	49% 18.6g	38g per day for Men 19-50 years
Protein	4.7% 2.63g	23.7% 13.2g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Kale	Recommended Dietary Allowance
Vitamin A	309% 2781μg	121% 1093μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.2% 0.086mg	42.7% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.42% 0.12mg	121% 1.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	33.5% 5.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	33.6% 1.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	51.3% 0.67mg	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	70.3% 281μg	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	471% 424mg	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	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37% 44.5μg	1473% 1767μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Kale	Recommended Dietary Allowance
Calcium	14% 141mg	115% 1152mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	26.7% 0.24mg	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	91% 7.26mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	35.6% 150mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	181% 4.17mg	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	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	23% 785mg	46.4% 1579mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	72.6% 1089mg	16% 240mg	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% 407g	3700g per day for Men 19-50 years

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

• Canned Carrots Solids and Liquids with Salt have 2.5 times more Vitamin A than Raw Kale.
• While Raw Kale contains 5.9 times more Vitamin B1, 12.9 times more Vitamin B2, 2.8 times more Vitamin B3, 2.7 times more Vitamin B5, 1.3 times more Vitamin B6, 7.8 times more Vitamin B9, 46.7 times more Vitamin C and 39.8 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Raw Kale have similar amounts of Vitamin E per 1 lb.
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Kale have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Canned Carrots with Liquids and Salt vs Kale:

• Canned Carrots Solids and Liquids with Salt have 1.9 times more Copper and 4.5 times more Sodium than Raw Kale.
• While Raw Kale contains 8.2 times more Calcium, 3.1 times more Iron, 3.7 times more Magnesium, 2 times more Manganese, 2.8 times more Phosphorus, 2 times more Potassium, 2.3 times more Selenium and 1.3 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Raw Kale have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned Carrots Solids and Liquids with Salt have 1.2 times more Carbohydrate and 2.5 times more Sugars than Raw Kale.
• While Raw Kale contains 1.5 times more Energy, 10.6 times more Fat, 47.3 times more Omega 3, 5.2 times more Omega 6, 2.3 times more Fiber and 5 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Kale have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.