Comparing Nutrients in 5 ounces Frozen Kale VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Kale	31%	12%	57%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Frozen Kale	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	1.12% 32.6kcal	2900kcal per day for Men 19-50 years
Fat	0.67% 0.65g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.084g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	0.71% 0.011g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	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	5.32% 6.9g	5.86% 7.6g	130g per day for Men 19-50 years
Sugars	1.66% 1.2g	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	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	7.46% 2.83g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	6.73% 3.77g	1.47% 0.82g	56g per day for Men 19-50 years

Vitamins

	Frozen Kale	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	32.4% 292μg	97% 869μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	2.24% 0.027mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	2.94% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	3.73% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.47% 0.074mg	3.94% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.8% 0.13mg	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	6.02% 24μg	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	62% 55.7mg	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	5.4% 0.81mg	6.9% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	394% 473μg	11.6% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Kale	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	19.3% 193mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	7.24% 0.065mg	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	16.5% 1.3mg	9.2% 0.74mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	27.3% 0.63mg	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	5.87% 41mg	4.05% 28.3mg	700mg per day for Men 19-50 years
Potassium	14% 472mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	1.4% 21.3mg	22.7% 340mg	1500mg per day for Men 19-50 years
Zinc	2.3% 0.26mg	3.74% 0.41mg	11mg per day for Men 19-50 years
Water	3.5% 129g	3.56% 132g	3700g per day for Men 19-50 years

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

• Frozen Kale, Unprepared has 2.9 times more Vitamin B1, 4.1 times more Vitamin B2, 1.7 times more Vitamin B3, 2.1 times more Vitamin B9, 19.7 times more Vitamin C and 34 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 3 times more Vitamin A, 2.7 times more Vitamin B5 and 1.3 times more Vitamin E than Frozen Kale, Unprepared.
• Both Frozen Kale, Unprepared and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B6 per 5 oz.
• Both Frozen Kale, Unprepared as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Frozen Kale vs Canned Carrots with Liquids and Salt:

• Frozen Kale, Unprepared has 4.4 times more Calcium, 1.8 times more Iron, 2 times more Magnesium, 1.5 times more Phosphorus, 1.9 times more Potassium and 2.3 times more Selenium than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 2.2 times more Copper, 16 times more Sodium and 1.6 times more Zinc than Frozen Kale, Unprepared.
• Both Frozen Kale, Unprepared and Canned Carrots Solids and Liquids with Salt have similar amounts of Manganese and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Frozen Kale, Unprepared has 14.6 times more Omega 3 and 4.6 times more Protein than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 2.9 times more Sugars than Frozen Kale, Unprepared.
• Both Frozen Kale, Unprepared and Canned Carrots Solids and Liquids with Salt have similar amounts of Carbohydrate and Fiber per 5 oz.
• Both Frozen Kale, Unprepared as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.