Comparing Nutrients in 5 ounces Canned Carrots with Liquids and Salt VS Cooked Chopped Frozen Collards

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Cooked Chopped Frozen Collards	27%	8%	65%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Cooked Chopped Frozen Collards	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	1.76% 51kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.6% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.27% 0.085g	32g per day for Men 19-50 years
Omega 3	0.71% 0.011g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	0.5% 0.085g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.86% 7.6g	7.74% 10g	130g per day for Men 19-50 years
Sugars	4.8% 3.5g	1.1% 0.81g	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	6.7% 2.55g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	7.5% 4.2g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Cooked Chopped Frozen Collards	Recommended Dietary Allowance
Vitamin A	97% 869μg	91% 815μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.24% 0.027mg	5.55% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.94% 0.038mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.73% 0.6mg	5.63% 0.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.94% 0.2mg	3.26% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	12.4% 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	2.83% 11.3μg	27% 108μg	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	3.15% 2.83mg	41.6% 37.4mg	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	6.9% 1.03mg	12% 1.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	736% 883μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Cooked Chopped Frozen Collards	Recommended Dietary Allowance
Calcium	4.4% 44mg	29.8% 298mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	8.66% 0.078mg	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	9.2% 0.74mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	10% 42.5mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	41% 0.94mg	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	4.05% 28.3mg	5.47% 38.3mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	10.5% 356mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	3.87% 2.13μg	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	4.72% 71mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	3.48% 0.38mg	11mg per day for Men 19-50 years
Water	3.56% 132g	3.4% 125g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Canned Carrots with Liquids and Salt vs Cooked Chopped Frozen Collards:

• Canned Carrots Solids and Liquids with Salt have 1.2 times more Vitamin B5 than Boiled Chopped Frozen Collards.
• While Boiled Chopped Frozen Collards contain 2.5 times more Vitamin B1, 4.3 times more Vitamin B2, 1.5 times more Vitamin B3, 9.5 times more Vitamin B9, 13.2 times more Vitamin C, 1.7 times more Vitamin E and 63.6 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Boiled Chopped Frozen Collards have similar amounts of Vitamin A and Vitamin B6 per 5 oz.
• Both Canned Carrots Solids and Liquids with Salt as well as Boiled Chopped Frozen Collards have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Canned Carrots with Liquids and Salt vs Cooked Chopped Frozen Collards:

• Canned Carrots Solids and Liquids with Salt have 1.9 times more Copper and 4.8 times more Sodium than Boiled Chopped Frozen Collards.
• While Boiled Chopped Frozen Collards contain 6.8 times more Calcium, 2.2 times more Iron, 3.3 times more Magnesium, 1.5 times more Manganese, 1.4 times more Phosphorus, 1.5 times more Potassium and 3.8 times more Selenium than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Boiled Chopped Frozen Collards have similar amounts of Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Canned Carrots Solids and Liquids with Salt have 4.3 times more Sugars than Boiled Chopped Frozen Collards.
• While Boiled Chopped Frozen Collards contain 1.6 times more Energy, 15.9 times more Omega 3, 1.3 times more Carbohydrate, 1.6 times more Fiber and 5.1 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Boiled Chopped Frozen Collards have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.