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

Weight per 500 calories

• Canned Carrots with Salt: 2000g
• Boiled Escarole: 3333g

Canned Carrots with Salt have 1.7 times more energy per 100g than Boiled Escarole. It has very low energy density when compared to other foods. Boiled and Drained Escarole without Salt having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Boiled Escarole	25%	9%	66%

Macro Nutrients

	Canned Carrots with Salt	Boiled Escarole	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.8g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	2.25% 0.72g	4.38% 1.4g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	9.3% 1.58g	13.5% 2.3g	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	78.7% 102g	130g per day for Men 19-50 years
Sugars	68.4% 49.6g	10.6% 7.67g	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	246% 93g	38g per day for Men 19-50 years
Protein	23% 13g	68.5% 38.3g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Boiled Escarole	Recommended Dietary Allowance
Vitamin A	1240% 11160μg	348% 3133μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	164% 1.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	159% 2.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69% 11mg	65% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54% 2.7mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	172% 2.24mg	41% 0.53mg	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	650% 2600μg	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	122% 110mg	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	89% 13.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	163% 196μg	5886% 7063μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Boiled Escarole	Recommended Dietary Allowance
Calcium	50% 500mg	153% 1533mg	1000mg per day for Men 19-50 years
Copper	231% 2.08mg	322% 2.9mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5.6% 223μg	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	300% 24mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	103% 433mg	420mg per day for Men 19-50 years
Manganese	391% 9mg	558% 13mg	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	105% 733mg	700mg per day for Men 19-50 years
Potassium	105% 3580mg	240% 8167mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	12% 6.67μg	55μg per day for Men 19-50 years
Sodium	323% 4840mg	42.2% 633mg	1500mg per day for Men 19-50 years
Zinc	47.3% 5.2mg	209% 23mg	11mg per day for Men 19-50 years
Water	50.2% 1859g	85% 3143g	3700g per day for Men 19-50 years

Canned Carrots With Salt VS Boiled Escarole Nutrients Per 500 Kcal

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

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

• 500 calories of Canned Carrots with Salt have 3.6 times more Vitamin A and 4.2 times more Vitamin B6 than Boiled Escarole.
• While 500 kcal of Boiled and Drained Escarole without Salt contain 5.5 times more Vitamin B1, 3.4 times more Vitamin B2, 10.2 times more Vitamin B5, 14.4 times more Vitamin B9, 2 times more Vitamin C and 36 times more Vitamin K than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Boiled Escarole provide similar amounts of Vitamin B3 and Vitamin E per 500 calories.
• Both Drained Canned Carrots with Salt as well as Boiled and Drained Escarole without Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Canned Carrots with Salt have 1.2 times more Selenium and 7.6 times more Sodium than Boiled Escarole.
• While 500 kcal of Boiled and Drained Escarole without Salt contain 3.1 times more Calcium, 1.4 times more Copper, 1.9 times more Iron, 2.7 times more Magnesium, 1.4 times more Manganese, 1.5 times more Phosphorus, 2.3 times more Potassium, 4.4 times more Zinc and 1.7 times more Water than Drained Canned Carrots with Salt.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Carrots with Salt have 6.5 times more Sugars than Boiled Escarole.
• While 500 kcal of Boiled and Drained Escarole without Salt contain 1.8 times more Omega 3, 1.5 times more Omega 6, 3.1 times more Fiber and 3 times more Protein than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Boiled Escarole offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Canned Carrots with Salt provide inadequate amounts of Omega 6