Comparing Nutrients in 100 grams Cooked Broccoli Raab VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Cooked Broccoli Raab	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	0.86% 25kcal	0.79% 23kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	0.14% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.089g	0.078% 0.025g	32g per day for Men 19-50 years
Omega 3	12.6% 0.2g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	0.33% 0.056g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.4% 3.12g	4.13% 5.37g	130g per day for Men 19-50 years
Sugars	0.86% 0.62g	3.4% 2.46g	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	0.33% 0.24g	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	% 0.23g	NA	g per day for Men 19-50 years
Sucrose	% 0.15g	NA	g per day for Men 19-50 years
Fiber	7.37% 2.8g	4.74% 1.8g	38g per day for Men 19-50 years
Protein	6.84% 3.83g	1.04% 0.58g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	25.2% 227μg	68% 613μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	1.6% 0.019mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	2.08% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	2.63% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.96% 0.45mg	2.8% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	8.6% 0.11mg	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	17.8% 71μg	2% 8μg	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	41% 37mg	2.22% 2mg	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	17% 2.53mg	4.87% 0.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	213% 256μg	8.17% 9.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	11.8% 118mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	8.33% 0.075mg	11.4% 0.1mg	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	16% 1.27mg	6.5% 0.52mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	2.14% 9mg	420mg per day for Men 19-50 years
Manganese	16.5% 0.38mg	19.6% 0.45mg	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	11.7% 82mg	2.86% 20mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	5.1% 173mg	3400mg per day for Men 19-50 years
Selenium	2.36% 1.3μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	3.73% 56mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	2.64% 0.29mg	11mg per day for Men 19-50 years
Water	2.47% 91g	2.5% 93g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cooked Broccoli Raab vs Canned Carrots with Liquids and Salt:

• Cooked Broccoli Raab has 8.9 times more Vitamin B1, 5.2 times more Vitamin B2, 4.8 times more Vitamin B3, 3.2 times more Vitamin B5, 2 times more Vitamin B6, 8.9 times more Vitamin B9, 18.5 times more Vitamin C, 3.5 times more Vitamin E and 26.1 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 2.7 times more Vitamin A than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Cooked Broccoli Raab vs Canned Carrots with Liquids and Salt:

• Cooked Broccoli Raab has 3.8 times more Calcium, 2.4 times more Iron, 3 times more Magnesium, 4.1 times more Phosphorus, 2 times more Potassium, 3.3 times more Selenium and 1.9 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.4 times more Copper and 4.3 times more Sodium than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Canned Carrots Solids and Liquids with Salt have similar amounts of Manganese and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Cooked Broccoli Raab has 25.1 times more Omega 3, 1.6 times more Fiber and 6.6 times more Protein than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.7 times more Carbohydrate and 4 times more Sugars than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.