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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Boiled Kale	27%	25%	48%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Boiled Kale	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	2.48% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	46% 0.74g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	3.34% 0.57g	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	8.1% 10.5g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	3.3% 2.4g	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	1.15% 0.83g	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	% 1.07g	g per day for Men 19-50 years
Sucrose	NA	% 0.5g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	21% 7.94g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	10.4% 5.83g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Boiled Kale	Recommended Dietary Allowance
Vitamin A	135% 1216μg	32% 290μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.14% 0.038mg	10.4% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	5.67% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	6.75% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	9.6% 0.13mg	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	32.2% 129μg	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	39.2% 35.3mg	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	21.3% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	692% 830μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Boiled Kale	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	29.8% 298mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	14.8% 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	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	46.8% 1.08mg	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% 83.3mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	8.4% 286mg	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	31.8% 476mg	2.1% 31.8mg	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	4.8% 178g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Boiled Kale per 7 oz

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

• 7 ounces of Canned Carrots with Liquids and Salt have 4.2 times more Vitamin A and 1.8 times more Vitamin B6 than Boiled Kale.
• While 7 oz of Boiled and Drained Kale contain 3.3 times more Vitamin B1, 5.2 times more Vitamin B2, 8.1 times more Vitamin B9, 8.9 times more Vitamin C, 2.2 times more Vitamin E and 42.7 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Boiled Kale provide similar amounts of Vitamin B3 and Vitamin B5 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 Boiled and Drained Kale 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 Boiled Kale:

• 7 ounces of Canned Carrots with Liquids and Salt have 1.5 times more Copper, 1.2 times more Potassium and 15 times more Sodium than Boiled Kale.
• While 7 oz of Boiled and Drained Kale contain 4.8 times more Calcium, 1.6 times more Iron, 2.8 times more Magnesium and 2.1 times more Phosphorus than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Boiled Kale contain similar levels of Manganese, Zinc and Water per seven ounces.
• Both Canned Carrots Solids and Liquids with Salt as well as Boiled and Drained Kale lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Carrots with Liquids and Salt have 2 times more Sugars than Boiled Kale.
• While 7 oz of Boiled and Drained Kale contain 46.4 times more Omega 3, 2.2 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 Boiled Kale 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 Boiled and Drained Kale provide inadequate amounts of Energy and Omega 6 in seven ounces.