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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Canned Carrots with Salt	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	1.22% 35.4kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	0.76% 0.74g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	0.39% 0.13g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	18% 0.28g	1.6g per day for Men 19-50 years
Omega 6	0.66% 0.11g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.04% 7.85g	3.4% 4.42g	130g per day for Men 19-50 years
Sugars	4.85% 3.5g	1.2% 0.88g	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	0.47% 0.34g	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	% 0.33g	g per day for Men 19-50 years
Sucrose	NA	% 0.21g	g per day for Men 19-50 years
Fiber	5.6% 2.13g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	1.6% 0.91g	9.7% 5.43g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	88% 791μg	35.8% 322μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.13% 0.026mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	18% 2.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.83% 0.19mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	24% 0.31mg	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	3.2% 12.8μg	25% 101μg	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	4.25% 3.83mg	58.3% 52.4mg	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	7% 1.05mg	24% 3.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	302% 363μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	16.4% 0.15mg	12% 0.11mg	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	11.3% 0.91mg	22.5% 1.8mg	8mg per day for Men 19-50 years
Magnesium	2.7% 11.3mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	23.4% 0.54mg	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	4.86% 34mg	16.6% 116mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	14.3% 486mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	3.35% 1.84μg	55μg per day for Men 19-50 years
Sodium	23% 343mg	5.3% 79.4mg	1500mg per day for Men 19-50 years
Zinc	3.35% 0.37mg	6.96% 0.77mg	11mg per day for Men 19-50 years
Water	3.56% 132g	3.5% 130g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Canned Carrots with Salt have 2.5 times more Vitamin A than Cooked Broccoli Raab.
• While 5 oz of Cooked Broccoli Raab contain 9.4 times more Vitamin B1, 4.7 times more Vitamin B2, 3.7 times more Vitamin B3, 3.3 times more Vitamin B5, 2 times more Vitamin B6, 7.9 times more Vitamin B9, 13.7 times more Vitamin C, 3.4 times more Vitamin E and 26.1 times more Vitamin K than Drained Canned Carrots with Salt.
• 5 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Drained Canned Carrots with Salt as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Canned Carrots with Salt have 1.4 times more Copper and 4.3 times more Sodium than Cooked Broccoli Raab.
• While 5 oz of Cooked Broccoli Raab contain 4.7 times more Calcium, 2 times more Iron, 3.4 times more Magnesium, 3.4 times more Phosphorus, 1.9 times more Potassium, 3.3 times more Selenium and 2.1 times more Zinc than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Cooked Broccoli Raab contain similar levels of Manganese and Water per five ounces.
• 5 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Carrots with Salt have 1.8 times more Carbohydrate and 4 times more Sugars than Cooked Broccoli Raab.
• While 5 oz of Cooked Broccoli Raab contain 18.3 times more Omega 3, 1.9 times more Fiber and 6 times more Protein than Drained Canned Carrots with Salt.
• 5 ounces of Canned Carrots with Salt provide inadequate amounts of Omega 3 and Protein
• Both Drained Canned Carrots with Salt as well as Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6 in five ounces.