Comparing Nutrients in 300 calories Boiled Kale VS Canned Carrots with Salt

Weight per 300 calories

• Boiled Kale: 833g
• Canned Carrots with Salt: 1200g

Boiled Kale has 1.4 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 - Boiled Kale or Canned Carrots with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Kale	27%	25%	48%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Boiled Kale	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	10.4% 10g	2.35% 2.28g	97g per day for Men 19-50 years
Saturated Fat	4.56% 1.46g	1.35% 0.43g	32g per day for Men 19-50 years
Omega 3	193% 3.1g	8.25% 0.13g	1.6g per day for Men 19-50 years
Omega 6	14% 2.4g	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	34% 44g	51% 66.5g	130g per day for Men 19-50 years
Sugars	14% 10g	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	4.83% 3.5g	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	% 4.5g	NA	g per day for Men 19-50 years
Sucrose	% 2.1g	NA	g per day for Men 19-50 years
Fiber	87.7% 33.3g	47.4% 18g	38g per day for Men 19-50 years
Protein	43.8% 24.5g	13.7% 7.68g	56g per day for Men 19-50 years

Vitamins

	Boiled Kale	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	135% 1217μg	744% 6696μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.8% 0.53mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	89.7% 1.17mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.8mg	41.4% 6.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.3% 1.4mg	32.4% 1.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.4% 0.53mg	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	135% 542μg	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	165% 148mg	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	89.4% 13.4mg	59.2% 8.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2906% 3488μg	98% 118μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kale	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	125% 1250mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	62% 0.56mg	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	87.5% 7mg	96% 7.68mg	8mg per day for Men 19-50 years
Magnesium	49.6% 208mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	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	50% 350mg	41% 288mg	700mg per day for Men 19-50 years
Potassium	35.3% 1200mg	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	8.9% 133mg	194% 2904mg	1500mg per day for Men 19-50 years
Zinc	20.5% 2.25mg	28.4% 3.12mg	11mg per day for Men 19-50 years
Water	20.2% 749g	30% 1115g	3700g per day for Men 19-50 years

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

• Boiled and Drained Kale has 2.4 times more Vitamin B1, 3.2 times more Vitamin B2, 5 times more Vitamin B9, 4.6 times more Vitamin C, 1.5 times more Vitamin E and 29.7 times more Vitamin K than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 5.5 times more Vitamin A, 1.7 times more Vitamin B3 and 2.6 times more Vitamin B6 than Boiled and Drained Kale.
• Both Boiled and Drained Kale and Drained Canned Carrots with Salt have similar amounts of Vitamin B5 per 300 kcal.
• Both Boiled and Drained Kale 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 Boiled Kale vs Canned Carrots with Salt:

• Boiled and Drained Kale has 4.2 times more Calcium, 2.2 times more Magnesium, 1.2 times more Phosphorus and 1.6 times more Selenium than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 2.2 times more Copper, 1.8 times more Potassium, 21.8 times more Sodium, 1.4 times more Zinc and 1.5 times more Water than Boiled and Drained Kale.
• Both Boiled and Drained Kale and Drained Canned Carrots with Salt have similar amounts of Iron and Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Kale has 4.4 times more Fat, 3.4 times more Saturated Fat, 23.4 times more Omega 3, 2.5 times more Omega 6, 1.9 times more Fiber and 3.2 times more Protein than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 1.5 times more Carbohydrate and 3 times more Sugars than Boiled and Drained Kale.
• Both Boiled and Drained Kale and Drained Canned Carrots with Salt have similar amounts of Energy per 300 kcal.
• Both Boiled and Drained Kale as well as Drained Canned Carrots with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.