Comparing Nutrients in 5 ounces Cooked Broccoli Raab VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Cooked Broccoli Raab	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	1.12% 32.6kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.74g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	18% 0.28g	0.71% 0.011g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0.47% 0.079g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.4% 4.42g	5.86% 7.6g	130g per day for Men 19-50 years
Sugars	1.2% 0.88g	4.8% 3.5g	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	0.47% 0.34g	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	% 0.33g	NA	g per day for Men 19-50 years
Sucrose	% 0.21g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	9.7% 5.43g	1.47% 0.82g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	35.8% 322μg	97% 869μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	2.24% 0.027mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	2.94% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.86mg	3.73% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	3.94% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	12.2% 0.16mg	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	25% 101μg	2.83% 11.3μg	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	58.3% 52.4mg	3.15% 2.83mg	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	24% 3.6mg	6.9% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	302% 363μg	11.6% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	16.7% 167mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	16.2% 0.15mg	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	22.5% 1.8mg	9.2% 0.74mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	23.4% 0.54mg	27.7% 0.64mg	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	16.6% 116mg	4.05% 28.3mg	700mg per day for Men 19-50 years
Potassium	14.3% 486mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	3.35% 1.84μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	5.3% 79.4mg	22.7% 340mg	1500mg per day for Men 19-50 years
Zinc	6.96% 0.77mg	3.74% 0.41mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.56% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Canned Carrots with Liquids and Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Broccoli Raab versus 5 oz of Canned Carrots with Liquids and Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Broccoli Raab vs Canned Carrots with Liquids and Salt:

• 5 ounces of Cooked Broccoli Raab have 8.9 times more Vitamin B1, 5.2 times more Vitamin B2, 4.8 times more Vitamin B3, 3.2 times more Vitamin B5, 2 times more Vitamin B6, 8.9 times more Vitamin B9, 18.5 times more Vitamin C, 3.5 times more Vitamin E and 26.1 times more Vitamin K than Canned Carrots with Liquids and Salt.
• While 5 oz of Canned Carrots Solids and Liquids with Salt contain 2.7 times more Vitamin A than Cooked Broccoli Raab.
• 5 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• Both Cooked Broccoli Raab as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Broccoli Raab vs Canned Carrots with Liquids and Salt:

• 5 ounces of Cooked Broccoli Raab have 3.8 times more Calcium, 2.4 times more Iron, 3 times more Magnesium, 4.1 times more Phosphorus, 2 times more Potassium, 3.3 times more Selenium and 1.9 times more Zinc than Canned Carrots with Liquids and Salt.
• While 5 oz of Canned Carrots Solids and Liquids with Salt contain 1.4 times more Copper and 4.3 times more Sodium than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Canned Carrots with Liquids and Salt contain similar levels of Manganese and Water per five ounces.
• 5 ounces of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Broccoli Raab have 25.1 times more Omega 3, 1.6 times more Fiber and 6.6 times more Protein than Canned Carrots with Liquids and Salt.
• While 5 oz of Canned Carrots Solids and Liquids with Salt contain 1.7 times more Carbohydrate and 4 times more Sugars than Cooked Broccoli Raab.
• 5 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Omega 3 and Protein
• Both Cooked Broccoli Raab as well as Canned Carrots Solids and Liquids with Salt provide inadequate amounts of Energy and Omega 6 in five ounces.