Comparing Nutrients in 500 calories Canned Carrots with Salt VS Kale

Weight per 500 calories

• Canned Carrots with Salt: 2000g
• Kale: 1429g

Raw Kale has 1.4 times more energy per unit of mass than Drained Canned Carrots with Salt, which is low in comparison to other foods. Canned Carrots with Salt having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Kale	27%	31%	42%

Macro Nutrients

	Canned Carrots with Salt	Kale	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.8g	22% 21.3g	97g per day for Men 19-50 years
Saturated Fat	2.25% 0.72g	7.95% 2.54g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	338% 5.4g	1.6g per day for Men 19-50 years
Omega 6	9.3% 1.58g	24.5% 4.16g	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	48.6% 63g	130g per day for Men 19-50 years
Sugars	68.4% 49.6g	19.5% 14g	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	8.08% 5.86g	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	% 5.7g	g per day for Men 19-50 years
Sucrose	NA	% 2.57g	g per day for Men 19-50 years
Fiber	79% 30g	154% 58.6g	38g per day for Men 19-50 years
Protein	23% 13g	74.5% 41.7g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Kale	Recommended Dietary Allowance
Vitamin A	1240% 11160μg	383% 3443μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	135% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	381% 4.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69% 11mg	105% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54% 2.7mg	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	172% 2.24mg	162% 2.1mg	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	221% 886μg	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	1483% 1334mg	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	63% 9.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	163% 196μg	4638% 5566μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Kale	Recommended Dietary Allowance
Calcium	50% 500mg	363% 3629mg	1000mg per day for Men 19-50 years
Copper	231% 2.08mg	84% 0.76mg	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	286% 23mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	112% 471mg	420mg per day for Men 19-50 years
Manganese	391% 9mg	571% 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	112% 786mg	700mg per day for Men 19-50 years
Potassium	105% 3580mg	146% 4971mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	23.4% 13μg	55μg per day for Men 19-50 years
Sodium	323% 4840mg	50.5% 757mg	1500mg per day for Men 19-50 years
Zinc	47.3% 5.2mg	50.6% 5.57mg	11mg per day for Men 19-50 years
Water	50.2% 1859g	34.6% 1280g	3700g per day for Men 19-50 years

Canned Carrots With Salt VS Kale Nutrients Per 500 Kcal

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

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

• 500 calories of Canned Carrots with Salt have 3.2 times more Vitamin A and 1.6 times more Vitamin E than Kale.
• While 500 kcal of Raw Kale contain 4.5 times more Vitamin B1, 8.3 times more Vitamin B2, 1.5 times more Vitamin B3, 2 times more Vitamin B5, 4.9 times more Vitamin B9, 24.7 times more Vitamin C and 28.4 times more Vitamin K than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Kale provide similar amounts of Vitamin B6 per 500 calories.
• Both Drained Canned Carrots with Salt as well as Raw Kale have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Canned Carrots with Salt have 2.7 times more Copper, 6.4 times more Sodium and 1.5 times more Water than Kale.
• While 500 kcal of Raw Kale contain 7.3 times more Calcium, 1.8 times more Iron, 2.9 times more Magnesium, 1.5 times more Manganese, 1.6 times more Phosphorus, 1.4 times more Potassium and 1.6 times more Selenium than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Kale contain similar levels of Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Carrots with Salt have 1.8 times more Carbohydrate and 3.5 times more Sugars than Kale.
• While 500 kcal of Raw Kale contain 5.6 times more Fat, 24.5 times more Omega 3, 2.6 times more Omega 6, 2 times more Fiber and 3.3 times more Protein than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Kale offer comparable quantities of Energy per 500 calories.
• 500 calories of Canned Carrots with Salt provide inadequate amounts of Omega 6