Comparing Nutrients in 1 pound Endive VS Canned Carrots with Salt

Macros Ratio

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

Macro Nutrients

	Endive	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	2.66% 77kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.7% 15g	19.3% 25g	130g per day for Men 19-50 years
Sugars	1.56% 1.13g	15.5% 11.2g	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	37% 14g	18% 6.8g	38g per day for Men 19-50 years
Protein	10% 5.67g	5.2% 2.9g	56g per day for Men 19-50 years

Vitamins

	Endive	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	54.4% 490μg	281% 2531μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.2% 0.36mg	6.8% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	81.6% 4.1mg	12.2% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.98% 0.091mg	39% 0.51mg	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	161% 644μg	10.2% 41μg	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	32.8% 29.5mg	13.6% 12.2mg	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	13.3% 2mg	22.4% 3.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	873% 1048μg	37% 44.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Endive	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	23.6% 236mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	52.4% 0.47mg	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	47% 3.76mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	83% 1.9mg	88.7% 2.04mg	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	18% 127mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	42% 1424mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	6.65% 100mg	73% 1098mg	1500mg per day for Men 19-50 years
Zinc	32.6% 3.6mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	11.5% 425g	11.4% 422g	3700g per day for Men 19-50 years

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

• Raw Endive has 4.4 times more Vitamin B1, 2.5 times more Vitamin B2, 6.7 times more Vitamin B5, 15.8 times more Vitamin B9, 2.4 times more Vitamin C and 23.6 times more Vitamin K than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 5.2 times more Vitamin A, 1.4 times more Vitamin B3, 5.6 times more Vitamin B6 and 1.7 times more Vitamin E than Raw Endive.
• Both Raw Endive as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Raw Endive has 2.1 times more Calcium, 1.3 times more Iron, 1.9 times more Magnesium, 1.8 times more Potassium and 3 times more Zinc than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 11 times more Sodium than Raw Endive.
• Both Raw Endive and Drained Canned Carrots with Salt have similar amounts of Copper, Manganese, Phosphorus and Water per 1 lb.
• Both Raw Endive as well as Drained Canned Carrots with Salt have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Endive has 2.1 times more Fiber and 2 times more Protein than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 1.7 times more Carbohydrate and 9.9 times more Sugars than Raw Endive.
• Both Raw Endive as well as Drained Canned Carrots with Salt have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.