Comparing Nutrients in 5 ounces Canned Carrots with Salt VS Boiled Escarole

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Boiled Escarole	25%	9%	66%

Macro Nutrients

	Canned Carrots with Salt	Boiled Escarole	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	0.73% 21.3kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	0.26% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	0.66% 0.11g	0.58% 0.098g	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	3.35% 4.35g	130g per day for Men 19-50 years
Sugars	4.85% 3.5g	0.45% 0.33g	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	5.6% 2.13g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	1.6% 0.91g	2.9% 1.63g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Boiled Escarole	Recommended Dietary Allowance
Vitamin A	88% 791μg	15% 133μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.13% 0.026mg	6.97% 0.084mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	6.76% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	2.76% 0.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.83% 0.19mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	1.74% 0.023mg	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	27.6% 111μg	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	5.2% 4.68mg	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	3.78% 0.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	250% 300μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Boiled Escarole	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	6.52% 65.2mg	1000mg per day for Men 19-50 years
Copper	16.4% 0.15mg	13.7% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.24% 9.5μg	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	12.8% 1.02mg	8mg per day for Men 19-50 years
Magnesium	2.7% 11.3mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	23.7% 0.55mg	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	4.45% 31mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	10.2% 347mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	23% 343mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	3.35% 0.37mg	8.9% 0.98mg	11mg per day for Men 19-50 years
Water	3.56% 132g	3.6% 134g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Canned Carrots with Salt vs Boiled Escarole:

• Drained Canned Carrots with Salt have 5.9 times more Vitamin A, 1.8 times more Vitamin B3, 7 times more Vitamin B6 and 1.9 times more Vitamin E than Boiled and Drained Escarole without Salt.
• While Boiled and Drained Escarole without Salt contains 3.3 times more Vitamin B1, 2.1 times more Vitamin B2, 6.1 times more Vitamin B5, 8.7 times more Vitamin B9 and 21.6 times more Vitamin K than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt and Boiled and Drained Escarole without Salt have similar amounts of Vitamin C per 5 oz.
• Both Drained Canned Carrots with Salt as well as Boiled and Drained Escarole without Salt have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Canned Carrots with Salt vs Boiled Escarole:

• Drained Canned Carrots with Salt have 12.7 times more Sodium than Boiled and Drained Escarole without Salt.
• While Boiled and Drained Escarole without Salt contains 1.8 times more Calcium, 1.6 times more Magnesium, 1.4 times more Potassium and 2.7 times more Zinc than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt and Boiled and Drained Escarole without Salt have similar amounts of Copper, Iron, Manganese, Phosphorus and Water per 5 oz.
• Both Drained Canned Carrots with Salt as well as Boiled and Drained Escarole without Salt have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Drained Canned Carrots with Salt have 1.8 times more Carbohydrate and 10.8 times more Sugars than Boiled and Drained Escarole without Salt.
• While Boiled and Drained Escarole without Salt contains 1.9 times more Fiber and 1.8 times more Protein than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt as well as Boiled and Drained Escarole without Salt have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.