Comparing Nutrients in 1 pound Cooked Frozen Kale VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Kale	27%	25%	48%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Cooked Frozen Kale	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	5.63% 163kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	5.66% 5.5g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	2.24% 0.72g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	95% 1.52g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	6.9% 1.17g	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	18.5% 24g	19.3% 25g	130g per day for Men 19-50 years
Sugars	7.57% 5.5g	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	2.63% 1.9g	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	% 2.45g	NA	g per day for Men 19-50 years
Sucrose	% 1.13g	NA	g per day for Men 19-50 years
Fiber	27.5% 10.4g	18% 6.8g	38g per day for Men 19-50 years
Protein	24% 13.3g	5.2% 2.9g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Kale	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	73.6% 662μg	281% 2531μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	6.8% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.07mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.4% 0.77mg	12.2% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	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	73.7% 295μg	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	89.7% 80.7mg	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	48.7% 7.3mg	22.4% 3.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1582% 1898μg	37% 44.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Kale	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	68% 680mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	33.8% 0.3mg	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	47.6% 3.8mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	107% 2.46mg	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	27.2% 191mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	19.2% 653mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	4.84% 72.6mg	73% 1098mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	11% 407g	11.4% 422g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Kale VS Canned Carrots with Salt per 1 lb

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

Lets compare vitamin content per 1 pound of Cooked Frozen Kale vs Canned Carrots with Salt:

• 1 pound of Cooked Frozen Kale has 3.5 times more Vitamin B1, 4.7 times more Vitamin B2, 1.3 times more Vitamin B5, 7.2 times more Vitamin B9, 6.6 times more Vitamin C, 2.2 times more Vitamin E and 42.7 times more Vitamin K than Canned Carrots with Salt.
• While 1 lb of Drained Canned Carrots with Salt contains 3.8 times more Vitamin A and 1.8 times more Vitamin B6 than Boiled and Drained Frozen Kale.
• Both Cooked Frozen Kale and Canned Carrots with Salt provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Boiled and Drained Frozen Kale as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Frozen Kale vs Canned Carrots with Salt:

• 1 pound of Cooked Frozen Kale has 6 times more Calcium, 1.3 times more Iron, 3.1 times more Magnesium, 1.2 times more Manganese and 1.8 times more Phosphorus than Canned Carrots with Salt.
• While 1 lb of Drained Canned Carrots with Salt contains 1.6 times more Copper and 15.1 times more Sodium than Boiled and Drained Frozen Kale.
• Both Cooked Frozen Kale and Canned Carrots with Salt contain similar levels of Potassium, Zinc and Water per one pound.
• 1 pound of Canned Carrots with Salt lack sufficient amounts of Magnesium
• Both Boiled and Drained Frozen Kale as well as Drained Canned Carrots with Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Frozen Kale has 30.5 times more Omega 3, 1.5 times more Fiber and 4.6 times more Protein than Canned Carrots with Salt.
• While 1 lb of Drained Canned Carrots with Salt contains 2 times more Sugars than Boiled and Drained Frozen Kale.
• Both Cooked Frozen Kale and Canned Carrots with Salt offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Canned Carrots with Salt provide inadequate amounts of Omega 3 and Protein
• Both Boiled and Drained Frozen Kale as well as Drained Canned Carrots with Salt provide inadequate amounts of Energy and Omega 6 in one pound.