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

Weight per 500 calories

• Canned Carrots with Salt: 2000g
• Boiled Cardoon: 2273g

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 Boiled Cardoon?

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Boiled Cardoon	12%	4%	84%

Macro Nutrients

	Canned Carrots with Salt	Boiled Cardoon	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.8g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	2.25% 0.72g	0.85% 0.27g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	NA	1.6g per day for Men 19-50 years
Omega 6	9.3% 1.58g	5.9% 1g	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	93% 121g	130g per day for Men 19-50 years
Sugars	68.4% 49.6g	NA	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	79% 30g	102% 38.6g	38g per day for Men 19-50 years
Protein	23% 13g	31% 17.3g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Boiled Cardoon	Recommended Dietary Allowance
Vitamin A	1240% 11160μg	15% 136μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69% 11mg	41.8% 6.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54% 2.7mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	172% 2.24mg	73.4% 0.95mg	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	125% 500μg	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	43% 38.6mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	163% 196μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Boiled Cardoon	Recommended Dietary Allowance
Calcium	50% 500mg	164% 1636mg	1000mg per day for Men 19-50 years
Copper	231% 2.08mg	NA	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	207% 16.6mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	233% 977mg	420mg per day for Men 19-50 years
Manganese	391% 9mg	131% 3.02mg	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	74.7% 523mg	700mg per day for Men 19-50 years
Potassium	105% 3580mg	262% 8909mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	41.3% 22.7μg	55μg per day for Men 19-50 years
Sodium	323% 4840mg	267% 4000mg	1500mg per day for Men 19-50 years
Zinc	47.3% 5.2mg	37% 4.1mg	11mg per day for Men 19-50 years
Water	50.2% 1859g	57.4% 2124g	3700g per day for Men 19-50 years

Canned Carrots With Salt VS Boiled Cardoon Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Carrots with Salt or Boiled Cardoon?

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

• 500 calories of Canned Carrots with Salt have 81.8 times more Vitamin A, 1.7 times more Vitamin B3, 1.2 times more Vitamin B5, 2.3 times more Vitamin B6 and 1.4 times more Vitamin C than Boiled Cardoon.
• While 500 kcal of Boiled and Drained Cardoon contain 2.8 times more Vitamin B9 than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Boiled Cardoon provide similar amounts of Vitamin B1 and Vitamin B2 per 500 calories.
• Both Drained Canned Carrots with Salt as well as Boiled and Drained Cardoon have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Canned Carrots with Salt vs Boiled Cardoon:

• 500 calories of Canned Carrots with Salt have 3 times more Manganese, 1.2 times more Sodium and 1.3 times more Zinc than Boiled Cardoon.
• While 500 kcal of Boiled and Drained Cardoon contain 3.3 times more Calcium, 1.3 times more Iron, 6.1 times more Magnesium, 2.5 times more Potassium and 2.8 times more Selenium than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Boiled Cardoon contain similar levels of Phosphorus and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Boiled and Drained Cardoon contain 1.3 times more Fiber and 1.3 times more Protein than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Boiled Cardoon offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Drained Canned Carrots with Salt as well as Boiled and Drained Cardoon provide inadequate amounts of Omega 6 in 500 calories.