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

Macros Ratio

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

Macro Nutrients

	Cauliflower	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	0.65% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.6% 9.86g	8.2% 10.7g	130g per day for Men 19-50 years
Sugars	5.23% 3.8g	6.73% 4.9g	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	2.66% 1.92g	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	% 1.87g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	6.8% 3.8g	2.06% 1.15g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	135% 1216μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	3.14% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	4.12% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	5.22% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.5% 1.32mg	5.5% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.37mg	17% 0.22mg	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	28.3% 113μg	3.97% 16μg	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	106% 96mg	4.4% 3.97mg	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	1.06% 0.16mg	9.66% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.6% 30.8μg	16.2% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	6.15% 61.5mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	22.7% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	0.05% 2μg	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	10.4% 0.83mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	39% 0.89mg	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	12.5% 87.3mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	17.5% 593mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	31.8% 476mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	4.94% 183g	5% 185g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Cauliflower have 2.6 times more Vitamin B1, 2.2 times more Vitamin B2, 1.2 times more Vitamin B3, 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 with Liquids and Salt.
• While 7 oz of Canned Carrots Solids and Liquids with Salt contain more Vitamin A and 9.1 times more Vitamin E than Raw Cauliflower.
• 7 ounces of Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• 7 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• Both Raw Cauliflower as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Cauliflower have 1.7 times more Magnesium, 2.2 times more Phosphorus and 1.7 times more Potassium than Canned Carrots with Liquids and Salt.
• While 7 oz of Canned Carrots Solids and Liquids with Salt contain 1.4 times more Calcium, 2.6 times more Copper, 2.9 times more Manganese and 8 times more Sodium than Raw Cauliflower.
• Both Cauliflower and Canned Carrots with Liquids and Salt contain similar levels of Iron, Zinc and Water per seven ounces.
• Both Raw Cauliflower as well as Canned Carrots Solids and Liquids with Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cauliflower have 3.3 times more Protein than Canned Carrots with Liquids and Salt.
• While 7 oz of Canned Carrots Solids and Liquids with Salt contain 1.3 times more Sugars than Raw Cauliflower.
• Both Cauliflower and Canned Carrots with Liquids and Salt offer comparable quantities of Carbohydrate and Fiber per seven ounces.
• 7 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Protein
• Both Raw Cauliflower as well as Canned Carrots Solids and Liquids with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.