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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Frozen Kale	31%	12%	57%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Frozen Kale	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	1.05% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.2% 10.7g	7.45% 9.7g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	2.33% 1.7g	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	10.4% 3.97g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	9.43% 5.28g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Frozen Kale	Recommended Dietary Allowance
Vitamin A	135% 1216μg	45.4% 409μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.14% 0.038mg	9.26% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	8.66% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	2.06% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	13.7% 0.18mg	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	8.43% 33.7μg	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	86.7% 78mg	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	7.54% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	552% 662μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Frozen Kale	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	10% 0.091mg	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	23% 1.85mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	38.2% 0.88mg	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	8.22% 57.5mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	19.4% 661mg	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% 29.8mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	5% 185g	4.9% 181g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Canned Carrots with Liquids and Salt have 3 times more Vitamin A, 2.7 times more Vitamin B5, 1.2 times more Vitamin B6 and 1.3 times more Vitamin E than Frozen Kale.
• While 7 oz of Frozen Kale, Unprepared contain 2.9 times more Vitamin B1, 4.1 times more Vitamin B2, 1.7 times more Vitamin B3, 2.1 times more Vitamin B9, 19.7 times more Vitamin C and 34 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 Frozen Kale have insufficient amounts of Vitamin B5
• Both Canned Carrots Solids and Liquids with Salt as well as Frozen Kale, Unprepared 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 Frozen Kale:

• 7 ounces of Canned Carrots with Liquids and Salt have 2.2 times more Copper, 16 times more Sodium and 1.6 times more Zinc than Frozen Kale.
• While 7 oz of Frozen Kale, Unprepared contain 4.4 times more Calcium, 1.8 times more Iron, 2 times more Magnesium, 1.5 times more Phosphorus and 1.9 times more Potassium than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Frozen Kale contain similar levels of Manganese and Water per seven ounces.
• 7 ounces of Frozen Kale lack sufficient amounts of Zinc
• Both Canned Carrots Solids and Liquids with Salt as well as Frozen Kale, Unprepared 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 2.9 times more Sugars than Frozen Kale.
• While 7 oz of Frozen Kale, Unprepared contain 14.6 times more Omega 3 and 4.6 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Frozen Kale offer comparable quantities of Carbohydrate and Fiber 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 Frozen Kale, Unprepared provide inadequate amounts of Energy and Omega 6 in seven ounces.