Comparing Nutrients in 5 ounces Radicchio VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Radicchio	22%	9%	69%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Radicchio	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	1.22% 35.4kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.085g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.78% 0.13g	0.66% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.9% 6.35g	6.04% 7.85g	130g per day for Men 19-50 years
Sugars	1.17% 0.85g	4.85% 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	3.36% 1.28g	5.6% 2.13g	38g per day for Men 19-50 years
Protein	3.6% 2.03g	1.6% 0.91g	56g per day for Men 19-50 years

Vitamins

	Radicchio	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	88% 791μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.9% 0.023mg	2.13% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	3.27% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.26% 0.36mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.63% 0.38mg	3.83% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.2% 0.081mg	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	21.3% 85μg	3.2% 12.8μg	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	12.6% 11.3mg	4.25% 3.83mg	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	21.4% 3.2mg	7% 1.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	301% 362μg	11.6% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Radicchio	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	2.7% 27mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	53.7% 0.48mg	16.4% 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	10% 0.81mg	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	2.7% 11.3mg	420mg per day for Men 19-50 years
Manganese	8.5% 0.2mg	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	8.1% 56.7mg	4.86% 34mg	700mg per day for Men 19-50 years
Potassium	12.6% 428mg	7.46% 254mg	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	2.08% 31mg	23% 343mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	3.35% 0.37mg	11mg per day for Men 19-50 years
Water	3.57% 132g	3.56% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Radicchio VS Canned Carrots with Salt per 5 oz

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

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

• 5 ounces of Radicchio have 2 times more Vitamin B5, 6.7 times more Vitamin B9, 3 times more Vitamin C, 3.1 times more Vitamin E and 26 times more Vitamin K than Canned Carrots with Salt.
• While 5 oz of Drained Canned Carrots with Salt contain 558 times more Vitamin A, 2.2 times more Vitamin B3 and 2 times more Vitamin B6 than Raw Radicchio.
• Both Radicchio and Canned Carrots with Salt provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Radicchio have insufficient amounts of Vitamin A and Vitamin B3
• Both Raw Radicchio as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Radicchio have 3.3 times more Copper, 1.6 times more Magnesium, 1.7 times more Phosphorus, 1.7 times more Potassium and 2.4 times more Zinc than Canned Carrots with Salt.
• While 5 oz of Drained Canned Carrots with Salt contain 1.3 times more Calcium, 3.3 times more Manganese and 11 times more Sodium than Raw Radicchio.
• Both Radicchio and Canned Carrots with Salt contain similar levels of Iron and Water per five ounces.
• 5 ounces of Radicchio lack sufficient amounts of Calcium
• 5 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium
• Both Raw Radicchio as well as Drained Canned Carrots with Salt lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Radicchio have 2.2 times more Protein than Canned Carrots with Salt.
• While 5 oz of Drained Canned Carrots with Salt contain 4.1 times more Sugars and 1.7 times more Fiber than Raw Radicchio.
• Both Radicchio and Canned Carrots with Salt offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Canned Carrots with Salt provide inadequate amounts of Protein
• Both Raw Radicchio as well as Drained Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.