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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Green Cauliflower	30%	7%	63%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Green Cauliflower	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	2.12% 61.5kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.29% 0.093g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	0.34% 0.058g	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	9.3% 12g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	8.3% 6g	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	16.7% 6.35g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	10.5% 5.85g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Green Cauliflower	Recommended Dietary Allowance
Vitamin A	135% 1216μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.14% 0.038mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	9.1% 1.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	27.6% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	34% 0.44mg	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	28.3% 113μg	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	194% 175mg	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	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	33.4% 40μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Green Cauliflower	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	9.04% 0.081mg	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	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	21.3% 0.49mg	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	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	17.5% 595mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	3.04% 45.6mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	5% 185g	4.8% 178g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Canned Carrots with Liquids and Salt versus 7 oz of Green Cauliflower 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 Green Cauliflower:

• 7 ounces of Canned Carrots with Liquids and Salt have 76.6 times more Vitamin A and 18.3 times more Vitamin E than Green Cauliflower.
• While 7 oz of Raw Green Cauliflower contain 4.2 times more Vitamin B1, 3.8 times more Vitamin B2, 1.7 times more Vitamin B3, 5 times more Vitamin B5, 2 times more Vitamin B6, 7.1 times more Vitamin B9, 44.1 times more Vitamin C and 2.1 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• 7 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 7 ounces of Green Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Green Cauliflower 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 Green Cauliflower:

• 7 ounces of Canned Carrots with Liquids and Salt have 2.5 times more Copper, 1.8 times more Manganese and 10.4 times more Sodium than Green Cauliflower.
• While 7 oz of Raw Green Cauliflower contain 1.4 times more Iron, 2.2 times more Magnesium, 3.1 times more Phosphorus, 1.7 times more Potassium and 2.2 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Green Cauliflower contain similar levels of Calcium and Water per seven ounces.
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Green Cauliflower lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Green Cauliflower contain 13 times more Omega 3, 1.8 times more Fiber and 5.1 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Green Cauliflower offer comparable quantities of Carbohydrate and Sugars 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 Green Cauliflower provide inadequate amounts of Energy and Omega 6 in seven ounces.