Comparing Nutrients in 300 calories Cooked Green Cauliflower VS Canned Carrots with Salt

Weight per 300 calories

• Cooked Green Cauliflower: 938g
• Canned Carrots with Salt: 1200g

Cooked Green Cauliflower has 1.3 times more energy per 100g than Canned Carrots with Salt. It has low energy density when compared to other foods. Drained Canned Carrots with Salt having very low energy density.

Which food has more nutrients per 300 calories - Cooked Green Cauliflower or Canned Carrots with Salt?

Macros Ratio

	Protein	Fat	Carbs
Cooked Green Cauliflower	30%	7%	63%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Cooked Green Cauliflower	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	2.35% 2.28g	97g per day for Men 19-50 years
Saturated Fat	1.26% 0.4g	1.35% 0.43g	32g per day for Men 19-50 years
Omega 3	62.7% 1g	8.25% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.65% 0.28g	5.58% 0.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.3% 59g	51% 66.5g	130g per day for Men 19-50 years
Sugars	40.3% 29.3g	41% 29.8g	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	81.4% 31g	47.4% 18g	38g per day for Men 19-50 years
Protein	51% 28.5g	13.7% 7.68g	56g per day for Men 19-50 years

Vitamins

	Cooked Green Cauliflower	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	7.3% 65.6μg	744% 6696μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54.7% 0.66mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	72% 0.94mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	41.4% 6.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	128% 6.4mg	32.4% 1.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	149% 1.93mg	103% 1.34mg	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	96% 384μg	27% 108μg	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	756% 681mg	36% 32.4mg	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	2.5% 0.38mg	59.2% 8.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	163% 195μg	98% 118μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Green Cauliflower	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	30% 300mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	41.7% 0.38mg	139% 1.25mg	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	84.4% 6.75mg	96% 7.68mg	8mg per day for Men 19-50 years
Magnesium	42.4% 178mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	99% 2.27mg	235% 5.4mg	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	76.3% 534mg	41% 288mg	700mg per day for Men 19-50 years
Potassium	76.7% 2606mg	63% 2148mg	3400mg per day for Men 19-50 years
Selenium	13.6% 7.5μg	8.73% 4.8μg	55μg per day for Men 19-50 years
Sodium	14.4% 216mg	194% 2904mg	1500mg per day for Men 19-50 years
Zinc	53.7% 5.9mg	28.4% 3.12mg	11mg per day for Men 19-50 years
Water	22.7% 839g	30% 1115g	3700g per day for Men 19-50 years

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

• Cooked Green Cauliflower has 3 times more Vitamin B1, 2.6 times more Vitamin B2, 3.9 times more Vitamin B5, 1.4 times more Vitamin B6, 3.6 times more Vitamin B9, 21 times more Vitamin C and 1.7 times more Vitamin K than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 102 times more Vitamin A and 23.7 times more Vitamin E than Cooked Green Cauliflower.
• Both Cooked Green Cauliflower and Drained Canned Carrots with Salt have similar amounts of Vitamin B3 per 300 kcal.
• Both Cooked Green Cauliflower as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Cooked Green Cauliflower has 1.9 times more Magnesium, 1.9 times more Phosphorus, 1.2 times more Potassium, 1.6 times more Selenium and 1.9 times more Zinc than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 3.3 times more Copper, 2.4 times more Manganese, 13.5 times more Sodium and 1.3 times more Water than Cooked Green Cauliflower.
• Both Cooked Green Cauliflower and Drained Canned Carrots with Salt have similar amounts of Calcium and Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cooked Green Cauliflower has 7.6 times more Omega 3, 1.7 times more Fiber and 3.7 times more Protein than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 3.4 times more Omega 6 than Cooked Green Cauliflower.
• Both Cooked Green Cauliflower and Drained Canned Carrots with Salt have similar amounts of Energy, Carbohydrate and Sugars per 300 kcal.
• Both Cooked Green Cauliflower as well as Drained Canned Carrots with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.