Comparing Nutrients in 7 ounces Canned Carrots with Salt VS Radicchio

Macros Ratio

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

Macro Nutrients

	Canned Carrots with Salt	Radicchio	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	1.1% 0.18g	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	6.84% 8.9g	130g per day for Men 19-50 years
Sugars	6.8% 4.92g	1.64% 1.2g	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	4.7% 1.8g	38g per day for Men 19-50 years
Protein	2.27% 1.27g	5.07% 2.84g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Radicchio	Recommended Dietary Allowance
Vitamin A	123% 1107μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.98% 0.036mg	2.65% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	4.27% 0.056mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.85% 1.1mg	3.16% 0.51mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	10.7% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	8.7% 0.11mg	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	29.8% 119μg	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	17.6% 16mg	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	30% 4.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	422% 506μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Radicchio	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	3.77% 37.7mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	75% 0.68mg	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	14% 1.13mg	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	12% 0.27mg	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	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	17.6% 599mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	32% 480mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	5% 184g	5% 185g	3700g per day for Men 19-50 years

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

• Drained Canned Carrots with Salt have 558 times more Vitamin A, 2.2 times more Vitamin B3 and 2 times more Vitamin B6 than Raw Radicchio.
• While Raw Radicchio contains 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 Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt and Raw Radicchio have similar amounts of Vitamin B1 and Vitamin B2 per 7 oz.
• Both Drained Canned Carrots with Salt as well as Raw Radicchio have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Drained Canned Carrots with Salt have 1.3 times more Calcium, 3.3 times more Manganese and 11 times more Sodium than Raw Radicchio.
• While Raw Radicchio contains 3.3 times more Copper, 1.6 times more Magnesium, 1.7 times more Phosphorus, 1.7 times more Potassium, 2.3 times more Selenium and 2.4 times more Zinc than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt and Raw Radicchio have similar amounts of Iron and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Drained Canned Carrots with Salt have 1.2 times more Carbohydrate, 4.1 times more Sugars and 1.7 times more Fiber than Raw Radicchio.
• While Raw Radicchio contains 1.5 times more Omega 3 and 2.2 times more Protein than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt as well as Raw Radicchio have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.