Comparing Nutrients in 100 grams Boiled Kale VS Canned Carrots with Liquids and Salt

Macros Ratio

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

Macro Nutrients

	Boiled Kale	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	1.24% 36kcal	0.79% 23kcal	2900kcal per day for Men 19-50 years
Fat	1.25% 1.2g	0.14% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	0.078% 0.025g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	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	4.08% 5.3g	4.13% 5.37g	130g per day for Men 19-50 years
Sugars	1.67% 1.2g	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	0.58% 0.42g	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	% 0.54g	NA	g per day for Men 19-50 years
Sucrose	% 0.25g	NA	g per day for Men 19-50 years
Fiber	10.5% 4g	4.74% 1.8g	38g per day for Men 19-50 years
Protein	5.25% 2.94g	1.04% 0.58g	56g per day for Men 19-50 years

Vitamins

	Boiled Kale	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	16.2% 146μg	68% 613μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.25% 0.063mg	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	2.86% 0.46mg	2.63% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.4% 0.17mg	2.8% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.85% 0.063mg	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	16.3% 65μg	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	19.8% 18mg	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	10.7% 1.6mg	4.87% 0.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	349% 419μg	8.17% 9.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kale	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	15% 150mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	7.44% 0.067mg	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	10.5% 0.84mg	6.5% 0.52mg	8mg per day for Men 19-50 years
Magnesium	5.95% 25mg	2.14% 9mg	420mg per day for Men 19-50 years
Manganese	23.6% 0.54mg	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	6% 42mg	2.86% 20mg	700mg per day for Men 19-50 years
Potassium	4.24% 144mg	5.1% 173mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	1.07% 16mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	2.45% 0.27mg	2.64% 0.29mg	11mg per day for Men 19-50 years
Water	2.43% 90g	2.5% 93g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Kale vs Canned Carrots with Liquids and Salt:

• Boiled and Drained Kale has 3.3 times more Vitamin B1, 5.2 times more Vitamin B2, 1.2 times more Vitamin B5, 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.
• While Canned Carrots Solids and Liquids with Salt contain 4.2 times more Vitamin A and 1.8 times more Vitamin B6 than Boiled and Drained Kale.
• Both Boiled and Drained Kale and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B3 per 100 g.
• Both Boiled and Drained Kale 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 Boiled Kale vs Canned Carrots with Liquids and Salt:

• Boiled and Drained Kale has 4.8 times more Calcium, 1.6 times more Iron, 2.8 times more Magnesium, 1.2 times more Manganese, 2.1 times more Phosphorus and 2.3 times more Selenium than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.5 times more Copper and 15 times more Sodium than Boiled and Drained Kale.
• Both Boiled and Drained Kale and Canned Carrots Solids and Liquids with Salt have similar amounts of Potassium, Zinc and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Kale has 1.6 times more Energy, 8.6 times more Fat, 46.4 times more Omega 3, 5.1 times more Omega 6, 2.2 times more Fiber and 5.1 times more Protein than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 2 times more Sugars than Boiled and Drained Kale.
• Both Boiled and Drained Kale and Canned Carrots Solids and Liquids with Salt have similar amounts of Carbohydrate per 100 g.
• Both Boiled and Drained Kale as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.