Comparing Nutrients in 7 ounces Canned Carrots with Salt VS Boiled Escarole

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Boiled Escarole	25%	9%	66%

Macro Nutrients

	Canned Carrots with Salt	Boiled Escarole	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.26% 0.083g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	0.81% 0.14g	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	4.7% 6.1g	130g per day for Men 19-50 years
Sugars	6.8% 4.92g	0.63% 0.46g	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	14.6% 5.56g	38g per day for Men 19-50 years
Protein	2.27% 1.27g	4.08% 2.3g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Boiled Escarole	Recommended Dietary Allowance
Vitamin A	123% 1107μg	20.7% 187μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.98% 0.036mg	9.76% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.85% 1.1mg	3.87% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	32.8% 1.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	2.44% 0.032mg	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	38.7% 155μg	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	7.28% 6.55mg	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	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	350% 421μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Boiled Escarole	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	9.13% 91mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	19% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.33% 13.3μg	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	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	33.2% 0.76mg	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	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	14.3% 486mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	32% 480mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	12.4% 1.37mg	11mg per day for Men 19-50 years
Water	5% 184g	5.06% 187g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Boiled Escarole per 7 oz

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

Lets compare vitamin content per 7 ounces of Canned Carrots with Salt vs Boiled Escarole:

• 7 ounces of Canned Carrots with Salt have 5.9 times more Vitamin A, 1.8 times more Vitamin B3, 7 times more Vitamin B6 and 1.9 times more Vitamin E than Boiled Escarole.
• While 7 oz of Boiled and Drained Escarole without Salt contain 3.3 times more Vitamin B1, 2.1 times more Vitamin B2, 6.1 times more Vitamin B5, 8.7 times more Vitamin B9 and 21.6 times more Vitamin K than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Boiled Escarole provide similar amounts of Vitamin C per seven ounces.
• 7 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 7 ounces of Boiled Escarole have insufficient amounts of Vitamin B3 and Vitamin B6
• Both Drained Canned Carrots with Salt as well as Boiled and Drained Escarole without Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Carrots with Salt vs Boiled Escarole:

• 7 ounces of Canned Carrots with Salt have 12.7 times more Sodium than Boiled Escarole.
• While 7 oz of Boiled and Drained Escarole without Salt contain 1.8 times more Calcium, 1.6 times more Magnesium, 1.4 times more Potassium and 2.7 times more Zinc than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Boiled Escarole contain similar levels of Copper, Iron, Manganese, Phosphorus 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 Boiled and Drained Escarole without Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Carrots with Salt have 1.8 times more Carbohydrate and 10.8 times more Sugars than Boiled Escarole.
• While 7 oz of Boiled and Drained Escarole without Salt contain 1.9 times more Fiber and 1.8 times more Protein than Drained Canned Carrots with Salt.
• 7 ounces of Canned Carrots with Salt provide inadequate amounts of Protein
• Both Drained Canned Carrots with Salt as well as Boiled and Drained Escarole without Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.