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

Weight per 300 calories

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

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

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Canned Carrots Solids and Liquids with Salt have 2.9 times more Vitamin A than Cooked Broccoli Raab.
• While Cooked Broccoli Raab contains 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.
• Both Canned Carrots Solids and Liquids with Salt as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Canned Carrots Solids and Liquids with Salt have 1.5 times more Copper, 1.3 times more Manganese and 4.7 times more Sodium than Cooked Broccoli Raab.
• While Cooked Broccoli Raab contains 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.
• Both Canned Carrots Solids and Liquids with Salt and Cooked Broccoli Raab have similar amounts of Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Carrots Solids and Liquids with Salt have 2 times more Omega 6, 1.9 times more Carbohydrate and 4.3 times more Sugars than Cooked Broccoli Raab.
• While Cooked Broccoli Raab contains 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.
• Both Canned Carrots Solids and Liquids with Salt and Cooked Broccoli Raab have similar amounts of Energy per 300 kcal.
• Both Canned Carrots Solids and Liquids with Salt as well as Cooked Broccoli Raab have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.