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

Weight per 300 calories

• Canned Carrots with Liquids and Salt: 1304g
• Chinese Broccoli: 1154g

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 Liquids and Salt or Chinese Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Chinese Broccoli	16%	23%	61%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Chinese Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.83g	9.04% 8.77g	97g per day for Men 19-50 years
Saturated Fat	1% 0.33g	4.2% 1.34g	32g per day for Men 19-50 years
Omega 3	6.52% 0.1g	195% 3.13g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	5.43% 0.92g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	41.4% 54g	130g per day for Men 19-50 years
Sugars	44.3% 32g	14% 10g	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	61.8% 23.5g	79% 30g	38g per day for Men 19-50 years
Protein	13.5% 7.57g	24.7% 14g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Chinese Broccoli	Recommended Dietary Allowance
Vitamin A	888% 7996μg	110% 992μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.7% 0.25mg	96% 1.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	136% 1.77mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.3% 5.5mg	33% 5.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.3% 1.8mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	112% 1.46mg	65.7% 0.85mg	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	26% 104μg	300% 1200μg	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	29% 26mg	379% 342mg	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	63.5% 9.52mg	38.5% 5.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	107% 128μg	857% 1028μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Chinese Broccoli	Recommended Dietary Allowance
Calcium	40.4% 404mg	121% 1212mg	1000mg per day for Men 19-50 years
Copper	149% 1.34mg	82% 0.74mg	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	84.8% 6.8mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	28% 117mg	52% 219mg	420mg per day for Men 19-50 years
Manganese	255% 5.87mg	NA	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	37.3% 261mg	71% 496mg	700mg per day for Men 19-50 years
Potassium	66.4% 2257mg	93% 3162mg	3400mg per day for Men 19-50 years
Selenium	9.5% 5.2μg	29.4% 16μg	55μg per day for Men 19-50 years
Sodium	209% 3130mg	5.4% 80.8mg	1500mg per day for Men 19-50 years
Zinc	34.4% 3.8mg	43% 4.73mg	11mg per day for Men 19-50 years
Water	32.8% 1213g	29% 1068g	3700g per day for Men 19-50 years

Canned Carrots With Liquids And Salt VS Chinese Broccoli Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Carrots with Liquids and Salt or Chinese Broccoli?

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

• 300 calories of Canned Carrots with Liquids and Salt have 8.1 times more Vitamin A, 1.7 times more Vitamin B6 and 1.7 times more Vitamin E than Chinese Broccoli.
• While 300 kcal of Raw Chinese Broccoli contain 4.7 times more Vitamin B1, 5 times more Vitamin B2, 11.5 times more Vitamin B9, 13.1 times more Vitamin C and 8 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Chinese Broccoli provide similar amounts of Vitamin B3 per 300 calories.
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Chinese Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Canned Carrots with Liquids and Salt have 1.8 times more Copper and 38.8 times more Sodium than Chinese Broccoli.
• While 300 kcal of Raw Chinese Broccoli contain 3 times more Calcium, 1.9 times more Magnesium, 1.9 times more Phosphorus, 1.4 times more Potassium, 3.1 times more Selenium and 1.3 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Chinese Broccoli contain similar levels of Iron and Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Carrots with Liquids and Salt have 1.3 times more Carbohydrate and 3.2 times more Sugars than Chinese Broccoli.
• While 300 kcal of Raw Chinese Broccoli contain 4.8 times more Fat, 30 times more Omega 3, 1.3 times more Fiber and 1.8 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Chinese Broccoli offer comparable quantities of Energy per 300 calories.
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Chinese Broccoli provide inadequate amounts of Omega 6 in 300 calories.