Comparing Nutrients in 7 ounces Broccoli Raab VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Broccoli Raab	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	0.65% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.35% 5.66g	8.2% 10.7g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	6.73% 4.9g	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	0.47% 0.34g	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	% 0.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.22g	NA	g per day for Men 19-50 years
Fiber	14% 5.36g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	2.06% 1.15g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	29% 260μg	135% 1216μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	3.14% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	4.12% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	5.22% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	5.5% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	17% 0.22mg	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	41% 165μg	3.97% 16μg	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	44.5% 40mg	4.4% 3.97mg	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	9.66% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	16.2% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	21.4% 214mg	6.15% 61.5mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	22.7% 0.2mg	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	53% 4.25mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	39% 0.89mg	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	20.7% 145mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	31.8% 476mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	4.96% 184g	5% 185g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Broccoli Raab vs Canned Carrots with Liquids and Salt:

• Raw Broccoli Raab has 8.5 times more Vitamin B1, 4.8 times more Vitamin B2, 2.9 times more Vitamin B3, 2.3 times more Vitamin B5, 1.5 times more Vitamin B6, 10.4 times more Vitamin B9, 10.1 times more Vitamin C, 2.2 times more Vitamin E and 22.9 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 4.7 times more Vitamin A than Raw Broccoli Raab.
• Both Raw Broccoli Raab as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Broccoli Raab vs Canned Carrots with Liquids and Salt:

• Raw Broccoli Raab has 3.5 times more Calcium, 4.1 times more Iron, 2.4 times more Magnesium, 3.7 times more Phosphorus, 2.5 times more Selenium and 2.7 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 2.5 times more Copper and 7.3 times more Sodium than Raw Broccoli Raab.
• Both Raw Broccoli Raab and Canned Carrots Solids and Liquids with Salt have similar amounts of Manganese, Potassium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Broccoli Raab has 23.6 times more Omega 3, 1.5 times more Fiber and 5.5 times more Protein than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.9 times more Carbohydrate and 6.5 times more Sugars than Raw Broccoli Raab.
• Both Raw Broccoli Raab as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.