Comparing Nutrients in 500 calories Cooked Broccoli Raab VS Canned Carrots with Liquids and Salt

Weight per 500 calories

• Cooked Broccoli Raab: 2000g
• Canned Carrots with Liquids and Salt: 2174g

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

Which food has more nutrients per 500 calories - Cooked Broccoli Raab or Canned Carrots with Liquids and Salt?

Macros Ratio

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

Macro Nutrients

	Cooked Broccoli Raab	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	10.7% 10.4g	3.14% 3.04g	97g per day for Men 19-50 years
Saturated Fat	5.56% 1.78g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	251% 4g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	3.65% 0.62g	7.16% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62.4g	89.8% 117g	130g per day for Men 19-50 years
Sugars	17% 12.4g	73.8% 53.5g	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	6.62% 4.8g	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	% 4.6g	NA	g per day for Men 19-50 years
Sucrose	% 3g	NA	g per day for Men 19-50 years
Fiber	147% 56g	103% 39g	38g per day for Men 19-50 years
Protein	137% 76.6g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	504% 4540μg	1481% 13326μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	282% 3.38mg	34.4% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	252% 40.3mg	57.2% 9.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	179% 8.96mg	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	338% 4.4mg	187% 2.43mg	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	355% 1420μg	43.5% 174μg	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	822% 740mg	48.3% 43.5mg	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	337% 50.6mg	106% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4267% 5120μg	178% 213μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	236% 2360mg	67.4% 674mg	1000mg per day for Men 19-50 years
Copper	167% 1.5mg	249% 2.24mg	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	318% 25.4mg	141% 11.3mg	8mg per day for Men 19-50 years
Magnesium	129% 540mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	330% 7.6mg	425% 9.8mg	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	234% 1640mg	62% 435mg	700mg per day for Men 19-50 years
Potassium	202% 6860mg	111% 3761mg	3400mg per day for Men 19-50 years
Selenium	47.3% 26μg	16% 8.7μg	55μg per day for Men 19-50 years
Sodium	74.7% 1120mg	348% 5217mg	1500mg per day for Men 19-50 years
Zinc	98% 11mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	49.4% 1828g	54.6% 2022g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cooked Broccoli Raab vs Canned Carrots with Liquids and Salt:

• Cooked Broccoli Raab has 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.
• While Canned Carrots Solids and Liquids with Salt contain 2.9 times more Vitamin A than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cooked Broccoli Raab vs Canned Carrots with Liquids and Salt:

• Cooked Broccoli Raab has 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.
• While Canned Carrots Solids and Liquids with Salt contain 1.5 times more Copper, 1.3 times more Manganese and 4.7 times more Sodium than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Canned Carrots Solids and Liquids with Salt have similar amounts of Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cooked Broccoli Raab has 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.
• While Canned Carrots Solids and Liquids with Salt contain 2 times more Omega 6, 1.9 times more Carbohydrate and 4.3 times more Sugars than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Canned Carrots Solids and Liquids with Salt have similar amounts of Energy per 500 kcal.
• Both Cooked Broccoli Raab as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.