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

Weight per 300 calories

• Radicchio: 1304g
• Canned Carrots with Liquids and Salt: 1304g

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

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

Macros Ratio

	Protein	Fat	Carbs
Radicchio	22%	9%	69%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Radicchio	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.36% 3.26g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	2.45% 0.78g	1% 0.33g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	6.52% 0.1g	1.6g per day for Men 19-50 years
Omega 6	7.14% 1.2g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45% 58.4g	54% 70g	130g per day for Men 19-50 years
Sugars	10.8% 7.83g	44.3% 32g	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	31% 11.7g	61.8% 23.5g	38g per day for Men 19-50 years
Protein	33.3% 18.7g	13.5% 7.57g	56g per day for Men 19-50 years

Vitamins

	Radicchio	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	1.45% 13μg	888% 7996μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.37mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.8% 3.33mg	34.3% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70% 3.5mg	36.3% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	112% 1.46mg	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	196% 783μg	26% 104μg	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	116% 104mg	29% 26mg	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	197% 29.5mg	63.5% 9.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2774% 3329μg	107% 128μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Radicchio	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	24.8% 248mg	40.4% 404mg	1000mg per day for Men 19-50 years
Copper	494% 4.45mg	149% 1.34mg	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	93% 7.43mg	84.8% 6.8mg	8mg per day for Men 19-50 years
Magnesium	40.4% 170mg	28% 117mg	420mg per day for Men 19-50 years
Manganese	78.3% 1.8mg	255% 5.87mg	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	74.5% 522mg	37.3% 261mg	700mg per day for Men 19-50 years
Potassium	116% 3939mg	66.4% 2257mg	3400mg per day for Men 19-50 years
Selenium	21.3% 11.7μg	9.5% 5.2μg	55μg per day for Men 19-50 years
Sodium	19% 287mg	209% 3130mg	1500mg per day for Men 19-50 years
Zinc	73.5% 8.1mg	34.4% 3.8mg	11mg per day for Men 19-50 years
Water	33% 1215g	32.8% 1213g	3700g per day for Men 19-50 years

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

• Raw Radicchio has 1.9 times more Vitamin B5, 7.5 times more Vitamin B9, 4 times more Vitamin C, 3.1 times more Vitamin E and 26 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 613 times more Vitamin A, 1.7 times more Vitamin B3 and 2 times more Vitamin B6 than Raw Radicchio.
• Both Raw Radicchio and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B1 and Vitamin B2 per 300 kcal.
• Both Raw Radicchio as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Raw Radicchio has 3.3 times more Copper, 1.4 times more Magnesium, 2 times more Phosphorus, 1.7 times more Potassium, 2.3 times more Selenium and 2.1 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.6 times more Calcium, 3.3 times more Manganese and 10.9 times more Sodium than Raw Radicchio.
• Both Raw Radicchio and Canned Carrots Solids and Liquids with Salt have similar amounts of Iron and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Radicchio has 1.8 times more Fat, 2 times more Omega 3, 1.7 times more Omega 6 and 2.5 times more Protein than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 4.1 times more Sugars and 2 times more Fiber than Raw Radicchio.
• Both Raw Radicchio and Canned Carrots Solids and Liquids with Salt have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Radicchio as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.