Comparing Nutrients in 300 calories Cooked Broccoli Raab VS Canned Carrots with Liquids and Salt

Weight per 300 calories

• Cooked Broccoli Raab: 1200g
• Canned Carrots with Liquids and Salt: 1304g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 300 calories - Cooked Broccoli Raab or Canned Carrots with Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Cooked Broccoli Raab	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.43% 6.24g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	3.34% 1.07g	1% 0.33g	32g per day for Men 19-50 years
Omega 3	151% 2.4g	6.52% 0.1g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.37g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.8% 37.4g	54% 70g	130g per day for Men 19-50 years
Sugars	10.3% 7.44g	44.3% 32g	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	3.97% 2.88g	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	% 2.76g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	88.4% 33.6g	61.8% 23.5g	38g per day for Men 19-50 years
Protein	82% 46g	13.5% 7.57g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	303% 2724μg	888% 7996μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	169% 2.03mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	129% 1.7mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	151% 24mg	34.3% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	108% 5.38mg	36.3% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	203% 2.64mg	112% 1.46mg	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	213% 852μg	26% 104μg	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	493% 444mg	29% 26mg	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	202% 30.4mg	63.5% 9.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2560% 3072μg	107% 128μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	142% 1416mg	40.4% 404mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	149% 1.34mg	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	191% 15.2mg	84.8% 6.8mg	8mg per day for Men 19-50 years
Magnesium	77% 324mg	28% 117mg	420mg per day for Men 19-50 years
Manganese	198% 4.56mg	255% 5.87mg	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	141% 984mg	37.3% 261mg	700mg per day for Men 19-50 years
Potassium	121% 4116mg	66.4% 2257mg	3400mg per day for Men 19-50 years
Selenium	28.4% 15.6μg	9.5% 5.2μg	55μg per day for Men 19-50 years
Sodium	45% 672mg	209% 3130mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	34.4% 3.8mg	11mg per day for Men 19-50 years
Water	29.6% 1097g	32.8% 1213g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cooked Broccoli Raab vs Canned Carrots with Liquids and Salt:

• Cooked Broccoli Raab has 8.2 times more Vitamin B1, 4.8 times more Vitamin B2, 4.4 times more Vitamin B3, 3 times more Vitamin B5, 1.8 times more Vitamin B6, 8.2 times more Vitamin B9, 17 times more Vitamin C, 3.2 times more Vitamin E and 24 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 2.9 times more Vitamin A than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cooked Broccoli Raab vs Canned Carrots with Liquids and Salt:

• Cooked Broccoli Raab has 3.5 times more Calcium, 2.2 times more Iron, 2.8 times more Magnesium, 3.8 times more Phosphorus, 1.8 times more Potassium, 3 times more Selenium and 1.7 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.5 times more Copper, 1.3 times more Manganese and 4.7 times more Sodium than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Canned Carrots Solids and Liquids with Salt have similar amounts of Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cooked Broccoli Raab has 3.4 times more Fat, 3.3 times more Saturated Fat, 23.1 times more Omega 3, 1.4 times more Fiber and 6.1 times more Protein than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 2 times more Omega 6, 1.9 times more Carbohydrate and 4.3 times more Sugars than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Canned Carrots Solids and Liquids with Salt have similar amounts of Energy per 300 kcal.
• Both Cooked Broccoli Raab as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.