Comparing Nutrients in 500 calories Chinese Broccoli VS Canned Carrots with Salt

Weight per 500 calories

• Chinese Broccoli: 1923g
• Canned Carrots with Salt: 2000g

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

Which food has more nutrients per 500 calories - Chinese Broccoli or Canned Carrots with Salt?

Macros Ratio

	Protein	Fat	Carbs
Chinese Broccoli	16%	23%	61%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Chinese Broccoli	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	15% 14.6g	3.9% 3.8g	97g per day for Men 19-50 years
Saturated Fat	6.97% 2.23g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	326% 5.2g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	9.05% 1.54g	9.3% 1.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69% 90g	85.2% 111g	130g per day for Men 19-50 years
Sugars	23.3% 17g	68.4% 49.6g	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	132% 50g	79% 30g	38g per day for Men 19-50 years
Protein	41.2% 23g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Chinese Broccoli	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	184% 1654μg	1240% 11160μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	160% 1.92mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	226% 2.94mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.83mg	69% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	109% 1.42mg	172% 2.24mg	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	500% 2000μg	45% 180μg	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	632% 569mg	60% 54mg	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	64% 9.6mg	99% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1428% 1713μg	163% 196μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chinese Broccoli	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	202% 2019mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	137% 1.23mg	231% 2.08mg	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	142% 11.3mg	160% 13mg	8mg per day for Men 19-50 years
Magnesium	87% 365mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	NA	391% 9mg	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	118% 827mg	68.6% 480mg	700mg per day for Men 19-50 years
Potassium	155% 5269mg	105% 3580mg	3400mg per day for Men 19-50 years
Selenium	49% 27μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	8.97% 135mg	323% 4840mg	1500mg per day for Men 19-50 years
Zinc	71.7% 7.9mg	47.3% 5.2mg	11mg per day for Men 19-50 years
Water	48% 1780g	50.2% 1859g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Chinese Broccoli vs Canned Carrots with Salt:

• Raw Chinese Broccoli has 5.3 times more Vitamin B1, 4.9 times more Vitamin B2, 11.1 times more Vitamin B9, 10.5 times more Vitamin C and 8.7 times more Vitamin K than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 6.7 times more Vitamin A, 1.3 times more Vitamin B3, 1.6 times more Vitamin B6 and 1.5 times more Vitamin E than Raw Chinese Broccoli.
• Both Raw Chinese Broccoli as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Chinese Broccoli vs Canned Carrots with Salt:

• Raw Chinese Broccoli has 4 times more Calcium, 2.3 times more Magnesium, 1.7 times more Phosphorus, 1.5 times more Potassium, 3.4 times more Selenium and 1.5 times more Zinc than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 1.7 times more Copper and 36 times more Sodium than Raw Chinese Broccoli.
• Both Raw Chinese Broccoli and Drained Canned Carrots with Salt have similar amounts of Iron and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Chinese Broccoli has 3.8 times more Fat, 3.1 times more Saturated Fat, 23.7 times more Omega 3, 1.7 times more Fiber and 1.8 times more Protein than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 2.9 times more Sugars than Raw Chinese Broccoli.
• Both Raw Chinese Broccoli and Drained Canned Carrots with Salt have similar amounts of Energy, Omega 6 and Carbohydrate per 500 kcal.
• Both Raw Chinese Broccoli as well as Drained Canned Carrots with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.