Comparing Nutrients in 100 grams Canned Carrots with Salt VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Cauliflower	26%	8%	66%

Macro Nutrients

	Canned Carrots with Salt	Cauliflower	Recommended Dietary Allowance
Energy	0.86% 25kcal	0.86% 25kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.19g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	0.69% 0.011g	0.94% 0.015g	1.6g per day for Men 19-50 years
Omega 6	0.46% 0.079g	0.094% 0.016g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.26% 5.54g	3.82% 4.97g	130g per day for Men 19-50 years
Sugars	3.42% 2.48g	2.63% 1.9g	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	NA	1.34% 0.97g	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	% 0.94g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	3.95% 1.5g	5.26% 2g	38g per day for Men 19-50 years
Protein	1.14% 0.64g	3.43% 1.92g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Cauliflower	Recommended Dietary Allowance
Vitamin A	62% 558μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.5% 0.018mg	4.17% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	4.6% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.45% 0.55mg	3.17% 0.51mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.7% 0.14mg	13.3% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	14% 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	2.25% 9μg	14.3% 57μg	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	3% 2.7mg	53.6% 48.2mg	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	4.93% 0.74mg	0.53% 0.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.17% 9.8μg	13% 15.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Cauliflower	Recommended Dietary Allowance
Calcium	2.5% 25mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	11.6% 0.1mg	4.33% 0.039mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.025% 1μg	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	8% 0.64mg	5.25% 0.42mg	8mg per day for Men 19-50 years
Magnesium	1.9% 8mg	3.57% 15mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	6.74% 0.16mg	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	3.43% 24mg	6.3% 44mg	700mg per day for Men 19-50 years
Potassium	5.26% 179mg	8.8% 299mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	16% 242mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	2.36% 0.26mg	2.45% 0.27mg	11mg per day for Men 19-50 years
Water	2.5% 93g	2.5% 92g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Canned Carrots with Salt vs Cauliflower:

• Drained Canned Carrots with Salt have more Vitamin A and 9.3 times more Vitamin E than Raw Cauliflower.
• While Raw Cauliflower contains 2.8 times more Vitamin B1, 2 times more Vitamin B2, 4.9 times more Vitamin B5, 1.6 times more Vitamin B6, 6.3 times more Vitamin B9, 17.9 times more Vitamin C and 1.6 times more Vitamin K than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt and Raw Cauliflower have similar amounts of Vitamin B3 per 100 g.
• Both Drained Canned Carrots with Salt as well as Raw Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Canned Carrots with Salt vs Cauliflower:

• Drained Canned Carrots with Salt have 2.7 times more Copper, 1.5 times more Iron, 2.9 times more Manganese and 8.1 times more Sodium than Raw Cauliflower.
• While Raw Cauliflower contains 1.9 times more Magnesium, 1.8 times more Phosphorus, 1.7 times more Potassium and 1.5 times more Selenium than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt and Raw Cauliflower have similar amounts of Calcium, Zinc and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Drained Canned Carrots with Salt have 1.3 times more Sugars than Raw Cauliflower.
• While Raw Cauliflower contains 1.3 times more Fiber and 3 times more Protein than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt and Raw Cauliflower have similar amounts of Carbohydrate per 100 g.
• Both Drained Canned Carrots with Salt as well as Raw Cauliflower have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.