Comparing Nutrients in 7 ounces Canned Carrots with Salt VS Cooked Green Cauliflower with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Cooked Green Cauliflower with Salt	30%	7%	63%

Macro Nutrients

	Canned Carrots with Salt	Cooked Green Cauliflower with Salt	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.63% 0.62g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.3% 0.097g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	13.3% 0.21g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	0.35% 0.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.46% 11g	9.6% 12.5g	130g per day for Men 19-50 years
Sugars	6.8% 4.92g	NA	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	7.83% 2.98g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	2.27% 1.27g	10.8% 6.03g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Cooked Green Cauliflower with Salt	Recommended Dietary Allowance
Vitamin A	123% 1107μg	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.98% 0.036mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.85% 1.1mg	8.45% 1.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	31.4% 0.41mg	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	4.47% 18μg	20.3% 81.4μg	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	5.95% 5.36mg	160% 144mg	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	9.8% 1.47mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Cooked Green Cauliflower with Salt	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	8.8% 0.079mg	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% 1.27mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	21% 0.48mg	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	6.8% 47.6mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	32% 480mg	34.3% 514mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	11.4% 1.25mg	11mg per day for Men 19-50 years
Water	5% 184g	4.8% 178g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Cooked Green Cauliflower with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Carrots with Salt versus 7 oz of Cooked Green Cauliflower with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Carrots with Salt vs Cooked Green Cauliflower with Salt:

• 7 ounces of Canned Carrots with Salt have 79.7 times more Vitamin A than Cooked Green Cauliflower with Salt.
• While 7 oz of Cooked Green Cauliflower with Salt contain 3.9 times more Vitamin B1, 3.3 times more Vitamin B2, 5 times more Vitamin B5, 1.8 times more Vitamin B6, 4.6 times more Vitamin B9 and 26.9 times more Vitamin C than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Cooked Green Cauliflower with Salt provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 7 ounces of Cooked Green Cauliflower with Salt have insufficient amounts of Vitamin A
• Both Drained Canned Carrots with Salt as well as Cooked Green Cauliflower with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Carrots with Salt vs Cooked Green Cauliflower with Salt:

• 7 ounces of Canned Carrots with Salt have 2.6 times more Copper and 1.9 times more Manganese than Cooked Green Cauliflower with Salt.
• While 7 oz of Cooked Green Cauliflower with Salt contain 1.3 times more Calcium, 2.4 times more Magnesium, 2.4 times more Phosphorus, 1.6 times more Potassium and 2.4 times more Zinc than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Cooked Green Cauliflower with Salt contain similar levels of Iron, Sodium and Water per seven ounces.
• 7 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium
• Both Drained Canned Carrots with Salt as well as Cooked Green Cauliflower with Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cooked Green Cauliflower with Salt contain 9.7 times more Omega 3, 2.2 times more Fiber and 4.8 times more Protein than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Cooked Green Cauliflower with Salt offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Canned Carrots with Salt provide inadequate amounts of Omega 3 and Protein
• Both Drained Canned Carrots with Salt as well as Cooked Green Cauliflower with Salt provide inadequate amounts of Energy and Omega 6 in seven ounces.