Comparing Nutrients in 500 calories Boiled Cardoon VS Canned Carrots with Liquids and Salt

Weight per 500 calories

• Boiled Cardoon: 2273g
• 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 - Boiled Cardoon or Canned Carrots with Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Cardoon	12%	4%	84%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Boiled Cardoon	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	2.58% 2.5g	3.14% 3.04g	97g per day for Men 19-50 years
Saturated Fat	0.85% 0.27g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	NA	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	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	93% 121g	89.8% 117g	130g per day for Men 19-50 years
Sugars	NA	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	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	102% 38.6g	103% 39g	38g per day for Men 19-50 years
Protein	31% 17.3g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Cardoon	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	15% 136μg	1481% 13326μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	34.4% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.8% 6.7mg	57.2% 9.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.4% 0.95mg	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	125% 500μg	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	43% 38.6mg	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	NA	106% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	178% 213μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cardoon	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	164% 1636mg	67.4% 674mg	1000mg per day for Men 19-50 years
Copper	NA	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	207% 16.6mg	141% 11.3mg	8mg per day for Men 19-50 years
Magnesium	233% 977mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	131% 3.02mg	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	74.7% 523mg	62% 435mg	700mg per day for Men 19-50 years
Potassium	262% 8909mg	111% 3761mg	3400mg per day for Men 19-50 years
Selenium	41.3% 22.7μg	16% 8.7μg	55μg per day for Men 19-50 years
Sodium	267% 4000mg	348% 5217mg	1500mg per day for Men 19-50 years
Zinc	37% 4.1mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	57.4% 2124g	54.6% 2022g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Cardoon vs Canned Carrots with Liquids and Salt:

• Boiled and Drained Cardoon has 1.2 times more Vitamin B2 and 2.9 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 97.7 times more Vitamin A, 1.4 times more Vitamin B3, 1.4 times more Vitamin B5 and 2.6 times more Vitamin B6 than Boiled and Drained Cardoon.
• Both Boiled and Drained Cardoon and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B1 and Vitamin C per 500 kcal.
• Both Boiled and Drained Cardoon 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 Boiled Cardoon vs Canned Carrots with Liquids and Salt:

• Boiled and Drained Cardoon has 2.4 times more Calcium, 1.5 times more Iron, 5 times more Magnesium, 1.2 times more Phosphorus, 2.4 times more Potassium and 2.6 times more Selenium than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 3.2 times more Manganese, 1.3 times more Sodium and 1.5 times more Zinc than Boiled and Drained Cardoon.
• Both Boiled and Drained Cardoon and Canned Carrots Solids and Liquids with Salt have similar amounts of Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Cardoon has 1.4 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Boiled and Drained Cardoon and Canned Carrots Solids and Liquids with Salt have similar amounts of Energy, Omega 6, Carbohydrate and Fiber per 500 kcal.
• Both Boiled and Drained Cardoon as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.