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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Chinese Broccoli	16%	23%	61%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Chinese Broccoli	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	33.6% 0.54g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	0.93% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.2% 10.7g	7.13% 9.27g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	2.4% 1.75g	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	9.4% 3.57g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	4.25% 2.4g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Chinese Broccoli	Recommended Dietary Allowance
Vitamin A	135% 1216μg	19% 171μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.14% 0.038mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	11.3% 0.15mg	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	3.97% 16μg	51.6% 206μg	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	4.4% 3.97mg	65.3% 58.7mg	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	9.66% 1.45mg	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	147% 177μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Chinese Broccoli	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	21% 208mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	14% 0.13mg	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	13% 1.03mg	14.6% 1.17mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	NA	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	5.67% 39.7mg	12% 85.3mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	16% 544mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	5% 185g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Chinese Broccoli per 7 oz

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

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

• 7 ounces of Canned Carrots with Liquids and Salt have 7.1 times more Vitamin A, 1.5 times more Vitamin B6 and 1.5 times more Vitamin E than Chinese Broccoli.
• While 7 oz of Raw Chinese Broccoli contain 5.3 times more Vitamin B1, 5.7 times more Vitamin B2, 13 times more Vitamin B9, 14.8 times more Vitamin C and 9.1 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Chinese Broccoli provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Chinese Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Canned Carrots with Liquids and Salt have 1.6 times more Copper and 34.3 times more Sodium than Chinese Broccoli.
• While 7 oz of Raw Chinese Broccoli contain 3.4 times more Calcium, 2.1 times more Magnesium, 2.2 times more Phosphorus, 1.6 times more Potassium, 3.5 times more Selenium and 1.4 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Chinese Broccoli contain similar levels of Iron and Water per seven ounces.
• 7 ounces of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Carrots with Liquids and Salt have 2.8 times more Sugars than Chinese Broccoli.
• While 7 oz of Raw Chinese Broccoli contain 33.9 times more Omega 3, 1.4 times more Fiber and 2.1 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Chinese Broccoli offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Omega 3 and Protein
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Chinese Broccoli provide inadequate amounts of Energy and Omega 6 in seven ounces.