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

Weight per 500 calories

• Canned Carrots with Salt: 2000g
• Cooked Broccoli Raab: 2000g

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

Discover which food has more nutrients per 500 calories - Canned Carrots with Salt or Cooked Broccoli Raab?

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Canned Carrots with Salt	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.8g	10.7% 10.4g	97g per day for Men 19-50 years
Saturated Fat	2.25% 0.72g	5.56% 1.78g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	251% 4g	1.6g per day for Men 19-50 years
Omega 6	9.3% 1.58g	3.65% 0.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85.2% 111g	48% 62.4g	130g per day for Men 19-50 years
Sugars	68.4% 49.6g	17% 12.4g	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	6.62% 4.8g	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	% 4.6g	g per day for Men 19-50 years
Sucrose	NA	% 3g	g per day for Men 19-50 years
Fiber	79% 30g	147% 56g	38g per day for Men 19-50 years
Protein	23% 13g	137% 76.6g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	1240% 11160μg	504% 4540μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	282% 3.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69% 11mg	252% 40.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54% 2.7mg	179% 8.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	172% 2.24mg	338% 4.4mg	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	45% 180μg	355% 1420μg	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	60% 54mg	822% 740mg	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	99% 15mg	337% 50.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	163% 196μg	4267% 5120μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	50% 500mg	236% 2360mg	1000mg per day for Men 19-50 years
Copper	231% 2.08mg	167% 1.5mg	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	160% 13mg	318% 25.4mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	129% 540mg	420mg per day for Men 19-50 years
Manganese	391% 9mg	330% 7.6mg	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	68.6% 480mg	234% 1640mg	700mg per day for Men 19-50 years
Potassium	105% 3580mg	202% 6860mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	47.3% 26μg	55μg per day for Men 19-50 years
Sodium	323% 4840mg	74.7% 1120mg	1500mg per day for Men 19-50 years
Zinc	47.3% 5.2mg	98% 11mg	11mg per day for Men 19-50 years
Water	50.2% 1859g	49.4% 1828g	3700g per day for Men 19-50 years

Canned Carrots With Salt VS Cooked Broccoli Raab Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Carrots with Salt or Cooked Broccoli Raab?

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

• 500 calories of Canned Carrots with Salt have 2.5 times more Vitamin A than Cooked Broccoli Raab.
• While 500 kcal of Cooked Broccoli Raab contain 9.4 times more Vitamin B1, 4.7 times more Vitamin B2, 3.7 times more Vitamin B3, 3.3 times more Vitamin B5, 2 times more Vitamin B6, 7.9 times more Vitamin B9, 13.7 times more Vitamin C, 3.4 times more Vitamin E and 26.1 times more Vitamin K than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Canned Carrots with Salt have 1.4 times more Copper and 4.3 times more Sodium than Cooked Broccoli Raab.
• While 500 kcal of Cooked Broccoli Raab contain 4.7 times more Calcium, 2 times more Iron, 3.4 times more Magnesium, 3.4 times more Phosphorus, 1.9 times more Potassium, 3.3 times more Selenium and 2.1 times more Zinc than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Cooked Broccoli Raab contain similar levels of Manganese and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Carrots with Salt have 1.8 times more Carbohydrate and 4 times more Sugars than Cooked Broccoli Raab.
• While 500 kcal of Cooked Broccoli Raab contain 2.7 times more Fat, 18.3 times more Omega 3, 1.9 times more Fiber and 6 times more Protein than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Cooked Broccoli Raab offer comparable quantities of Energy per 500 calories.
• Both Drained Canned Carrots with Salt as well as Cooked Broccoli Raab provide inadequate amounts of Omega 6 in 500 calories.