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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Cauliflower	26%	8%	66%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Cauliflower	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	0.19% 0.032g	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	7.6% 9.86g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	5.23% 3.8g	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	2.66% 1.92g	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	% 1.87g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Cauliflower	Recommended Dietary Allowance
Vitamin A	135% 1216μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.14% 0.038mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	26.5% 1.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	28% 0.37mg	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	106% 96mg	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	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	25.6% 30.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Cauliflower	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	8.6% 0.077mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.05% 2μg	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	10.4% 0.83mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	13.4% 0.31mg	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	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	17.5% 593mg	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	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	5% 185g	4.94% 183g	3700g per day for Men 19-50 years

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

• Canned Carrots Solids and Liquids with Salt have more Vitamin A and 9.1 times more Vitamin E than Raw Cauliflower.
• While Raw Cauliflower contains 2.6 times more Vitamin B1, 2.2 times more Vitamin B2, 4.8 times more Vitamin B5, 1.6 times more Vitamin B6, 7.1 times more Vitamin B9, 24.1 times more Vitamin C and 1.6 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Raw Cauliflower have similar amounts of Vitamin B3 per 7 oz.
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Canned Carrots Solids and Liquids with Salt have 1.4 times more Calcium, 2.6 times more Copper, 1.2 times more Iron, 2.9 times more Manganese and 8 times more Sodium than Raw Cauliflower.
• While Raw Cauliflower contains 1.7 times more Magnesium, 2.2 times more Phosphorus, 1.7 times more Potassium and 1.5 times more Selenium than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Raw Cauliflower have similar amounts of Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned Carrots Solids and Liquids with Salt have 1.3 times more Sugars than Raw Cauliflower.
• While Raw Cauliflower contains 3.3 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Raw Cauliflower have similar amounts of Carbohydrate and Fiber per 7 oz.
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Cauliflower have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.