Comparing Nutrients in 500 calories Boiled Dandelion Greens VS Canned Carrots with Salt

Weight per 500 calories

• Boiled Dandelion Greens: 1515g
• Canned Carrots with Salt: 2000g

Boiled Dandelion Greens have 1.3 times more energy per 100g than Canned Carrots with Salt. It has low energy density when compared to other foods. Drained Canned Carrots with Salt having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Dandelion Greens	21%	14%	65%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Boiled Dandelion Greens	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.37% 9.1g	3.9% 3.8g	97g per day for Men 19-50 years
Saturated Fat	6.9% 2.2g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	36% 0.58g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	20% 3.4g	9.3% 1.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74.6% 97g	85.2% 111g	130g per day for Men 19-50 years
Sugars	10.4% 7.58g	68.4% 49.6g	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	116% 44g	79% 30g	38g per day for Men 19-50 years
Protein	54% 30.3g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Boiled Dandelion Greens	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	576% 5182μg	1240% 11160μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	164% 1.97mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	204% 2.65mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.7% 7.8mg	69% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.86mg	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	186% 2.42mg	172% 2.24mg	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	49.2% 197μg	45% 180μg	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	303% 273mg	60% 54mg	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	246% 37mg	99% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6962% 8355μg	163% 196μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Dandelion Greens	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	212% 2121mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	194% 1.74mg	231% 2.08mg	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	341% 27.3mg	160% 13mg	8mg per day for Men 19-50 years
Magnesium	86.6% 364mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	152% 3.5mg	391% 9mg	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	91% 636mg	68.6% 480mg	700mg per day for Men 19-50 years
Potassium	103% 3515mg	105% 3580mg	3400mg per day for Men 19-50 years
Selenium	8.26% 4.55μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	44.4% 667mg	323% 4840mg	1500mg per day for Men 19-50 years
Zinc	38.6% 4.24mg	47.3% 5.2mg	11mg per day for Men 19-50 years
Water	36.8% 1361g	50.2% 1859g	3700g per day for Men 19-50 years

Boiled Dandelion Greens VS Canned Carrots With Salt Nutrients Per 500 Kcal

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

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

• 500 calories of Boiled Dandelion Greens have 5.5 times more Vitamin B1, 4.4 times more Vitamin B2, 5.1 times more Vitamin C, 2.5 times more Vitamin E and 42.6 times more Vitamin K than Canned Carrots with Salt.
• While 500 kcal of Drained Canned Carrots with Salt contain 2.2 times more Vitamin A, 1.4 times more Vitamin B3 and 3.1 times more Vitamin B5 than Boiled and Drained Dandelion Greens.
• Both Boiled Dandelion Greens and Canned Carrots with Salt provide similar amounts of Vitamin B6 and Vitamin B9 per 500 calories.
• Both Boiled and Drained Dandelion Greens as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Boiled Dandelion Greens have 4.2 times more Calcium, 2.1 times more Iron, 2.3 times more Magnesium and 1.3 times more Phosphorus than Canned Carrots with Salt.
• While 500 kcal of Drained Canned Carrots with Salt contain 2.6 times more Manganese, 1.8 times more Selenium, 7.3 times more Sodium and 1.4 times more Water than Boiled and Drained Dandelion Greens.
• Both Boiled Dandelion Greens and Canned Carrots with Salt contain similar levels of Copper, Potassium and Zinc per 500 calories.
• 500 calories of Boiled Dandelion Greens lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Dandelion Greens have 2.6 times more Omega 3, 2.1 times more Omega 6, 1.5 times more Fiber and 2.4 times more Protein than Canned Carrots with Salt.
• While 500 kcal of Drained Canned Carrots with Salt contain 6.5 times more Sugars than Boiled and Drained Dandelion Greens.
• Both Boiled Dandelion Greens and Canned Carrots with Salt offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Canned Carrots with Salt provide inadequate amounts of Omega 6