Comparing Nutrients in 300 calories Canned Carrots with Salt VS Cauliflower

Weight per 300 calories

• Canned Carrots with Salt: 1200g
• Cauliflower: 1200g

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

Discover which food has more nutrients per 300 calories - Canned Carrots with Salt or Cauliflower?

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Cauliflower	26%	8%	66%

Macro Nutrients

	Canned Carrots with Salt	Cauliflower	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.35% 2.28g	3.46% 3.36g	97g per day for Men 19-50 years
Saturated Fat	1.35% 0.43g	4.88% 1.56g	32g per day for Men 19-50 years
Omega 3	8.25% 0.13g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	5.58% 0.95g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.5g	46% 59.6g	130g per day for Men 19-50 years
Sugars	41% 29.8g	31.6% 23g	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	16% 11.6g	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	% 11.3g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	47.4% 18g	63% 24g	38g per day for Men 19-50 years
Protein	13.7% 7.68g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Cauliflower	Recommended Dietary Allowance
Vitamin A	744% 6696μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.7% 0.36mg	55.4% 0.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.4% 6.62mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.4% 1.62mg	160% 8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.34mg	170% 2.2mg	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	27% 108μg	171% 684μg	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	36% 32.4mg	643% 578mg	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	59.2% 8.9mg	6.4% 0.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	98% 118μg	155% 186μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Cauliflower	Recommended Dietary Allowance
Calcium	30% 300mg	26.4% 264mg	1000mg per day for Men 19-50 years
Copper	139% 1.25mg	52% 0.47mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.3% 12μg	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	96% 7.68mg	63% 5.04mg	8mg per day for Men 19-50 years
Magnesium	23% 96mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	235% 5.4mg	81% 1.86mg	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	41% 288mg	75.4% 528mg	700mg per day for Men 19-50 years
Potassium	63% 2148mg	106% 3588mg	3400mg per day for Men 19-50 years
Selenium	8.73% 4.8μg	13% 7.2μg	55μg per day for Men 19-50 years
Sodium	194% 2904mg	24% 360mg	1500mg per day for Men 19-50 years
Zinc	28.4% 3.12mg	29.5% 3.24mg	11mg per day for Men 19-50 years
Water	30% 1115g	30% 1105g	3700g per day for Men 19-50 years

Canned Carrots With Salt VS Cauliflower Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Carrots with Salt or Cauliflower?

Lets compare vitamin content per 300 calories of Canned Carrots with Salt vs Cauliflower:

• 300 calories of Canned Carrots with Salt have more Vitamin A and 9.3 times more Vitamin E than Cauliflower.
• While 300 kcal of Raw Cauliflower contain 2.8 times more Vitamin B1, 2 times more Vitamin B2, 4.9 times more Vitamin B5, 1.6 times more Vitamin B6, 6.3 times more Vitamin B9, 17.9 times more Vitamin C and 1.6 times more Vitamin K than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Cauliflower provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of Cauliflower have insufficient amounts of Vitamin A
• Both Drained Canned Carrots with Salt as well as Raw Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Canned Carrots with Salt vs Cauliflower:

• 300 calories of Canned Carrots with Salt have 2.7 times more Copper, 1.5 times more Iron, 2.9 times more Manganese and 8.1 times more Sodium than Cauliflower.
• While 300 kcal of Raw Cauliflower contain 1.9 times more Magnesium, 1.8 times more Phosphorus, 1.7 times more Potassium and 1.5 times more Selenium than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Cauliflower contain similar levels of Calcium, Zinc and Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Carrots with Salt have 1.3 times more Sugars than Cauliflower.
• While 300 kcal of Raw Cauliflower contain 1.4 times more Omega 3, 1.3 times more Fiber and 3 times more Protein than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Cauliflower offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Drained Canned Carrots with Salt as well as Raw Cauliflower provide inadequate amounts of Omega 6 in 300 calories.