Comparing Nutrients in 500 calories Cooked Frozen Kale VS Canned Carrots with Salt

Weight per 500 calories

• Cooked Frozen Kale: 1389g
• Canned Carrots with Salt: 2000g

Cooked Frozen Kale has 1.4 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 - Cooked Frozen Kale or Canned Carrots with Salt?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Kale	27%	25%	48%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Cooked Frozen Kale	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	17.3% 17g	3.9% 3.8g	97g per day for Men 19-50 years
Saturated Fat	6.86% 2.2g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	292% 4.67g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	21% 3.6g	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	56.6% 73.6g	85.2% 111g	130g per day for Men 19-50 years
Sugars	23% 17g	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	8.05% 5.83g	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	% 7.5g	NA	g per day for Men 19-50 years
Sucrose	% 3.47g	NA	g per day for Men 19-50 years
Fiber	84% 32g	79% 30g	38g per day for Men 19-50 years
Protein	73% 41g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Kale	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	225% 2028μg	1240% 11160μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73% 0.88mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	150% 1.94mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.7% 6.35mg	69% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47.2% 2.36mg	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.3% 0.88mg	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	226% 903μg	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	275% 247mg	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	149% 22.4mg	99% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4844% 5813μg	163% 196μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Kale	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	208% 2083mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	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	146% 11.7mg	160% 13mg	8mg per day for Men 19-50 years
Magnesium	82.7% 347mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	327% 7.53mg	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	83.3% 583mg	68.6% 480mg	700mg per day for Men 19-50 years
Potassium	59% 2000mg	105% 3580mg	3400mg per day for Men 19-50 years
Selenium	25.3% 14μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	15% 222mg	323% 4840mg	1500mg per day for Men 19-50 years
Zinc	34% 3.75mg	47.3% 5.2mg	11mg per day for Men 19-50 years
Water	33.7% 1248g	50.2% 1859g	3700g per day for Men 19-50 years

Cooked Frozen Kale VS Canned Carrots With Salt Nutrients Per 500 Kcal

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

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

• 500 calories of Cooked Frozen Kale have 2.4 times more Vitamin B1, 3.2 times more Vitamin B2, 5 times more Vitamin B9, 4.6 times more Vitamin C, 1.5 times more Vitamin E and 29.7 times more Vitamin K than Canned Carrots with Salt.
• While 500 kcal of Drained Canned Carrots with Salt contain 5.5 times more Vitamin A, 1.7 times more Vitamin B3 and 2.6 times more Vitamin B6 than Boiled and Drained Frozen Kale.
• Both Cooked Frozen Kale and Canned Carrots with Salt provide similar amounts of Vitamin B5 per 500 calories.
• Both Boiled and Drained Frozen Kale 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 Cooked Frozen Kale vs Canned Carrots with Salt:

• 500 calories of Cooked Frozen Kale have 4.2 times more Calcium, 2.2 times more Magnesium, 1.2 times more Phosphorus and 1.7 times more Selenium than Canned Carrots with Salt.
• While 500 kcal of Drained Canned Carrots with Salt contain 2.2 times more Copper, 1.8 times more Potassium, 21.8 times more Sodium, 1.4 times more Zinc and 1.5 times more Water than Boiled and Drained Frozen Kale.
• Both Cooked Frozen Kale and Canned Carrots with Salt contain similar levels of Iron and Manganese per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Frozen Kale have 4.4 times more Fat, 21.2 times more Omega 3, 2.3 times more Omega 6 and 3.2 times more Protein than Canned Carrots with Salt.
• While 500 kcal of Drained Canned Carrots with Salt contain 1.5 times more Carbohydrate and 3 times more Sugars than Boiled and Drained Frozen Kale.
• Both Cooked Frozen Kale and Canned Carrots with Salt offer comparable quantities of Energy and Fiber per 500 calories.
• 500 calories of Canned Carrots with Salt provide inadequate amounts of Omega 6