Comparing Nutrients in 100 calories Cooked Broccoli Raab VS Canned Carrots with Salt

Weight per 100 calories

• Cooked Broccoli Raab: 400g
• Canned Carrots with Salt: 400g

Both foods have similar energy densities which is very low in comparison to other foods.

Discover which food has more nutrients per 100 calories - Cooked Broccoli Raab or Canned Carrots with Salt?

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Cooked Broccoli Raab	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.14% 2.08g	0.78% 0.76g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	50.3% 0.8g	2.75% 0.044g	1.6g per day for Men 19-50 years
Omega 6	0.73% 0.12g	1.86% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.6% 12.5g	17% 22g	130g per day for Men 19-50 years
Sugars	3.42% 2.48g	13.7% 9.9g	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	1.32% 0.96g	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	% 0.92g	NA	g per day for Men 19-50 years
Sucrose	% 0.6g	NA	g per day for Men 19-50 years
Fiber	29.5% 11g	15.8% 6g	38g per day for Men 19-50 years
Protein	27.4% 15.3g	4.57% 2.56g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	101% 908μg	248% 2232μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.3% 0.68mg	6% 0.072mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	9.23% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.4% 8.06mg	14% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.7% 0.88mg	34.5% 0.45mg	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	71% 284μg	9% 36μg	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	164% 148mg	12% 11mg	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	67.5% 10mg	19.7% 2.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	853% 1024μg	32.7% 39.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	47% 472mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	33.3% 0.3mg	46.2% 0.42mg	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	63.5% 5.1mg	32% 2.56mg	8mg per day for Men 19-50 years
Magnesium	25.7% 108mg	7.6% 32mg	420mg per day for Men 19-50 years
Manganese	66% 1.52mg	78.3% 1.8mg	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	47% 328mg	13.7% 96mg	700mg per day for Men 19-50 years
Potassium	40.4% 1372mg	21% 716mg	3400mg per day for Men 19-50 years
Selenium	9.45% 5.2μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	15% 224mg	64.5% 968mg	1500mg per day for Men 19-50 years
Zinc	19.6% 2.16mg	9.45% 1.04mg	11mg per day for Men 19-50 years
Water	9.9% 366g	10% 372g	3700g per day for Men 19-50 years

Cooked Broccoli Raab VS Canned Carrots With Salt Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cooked Broccoli Raab or Canned Carrots with Salt?

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

• 100 calories of Cooked Broccoli Raab have 9.4 times more Vitamin B1, 4.7 times more Vitamin B2, 3.7 times more Vitamin B3, 3.3 times more Vitamin B5, 2 times more Vitamin B6, 7.9 times more Vitamin B9, 13.7 times more Vitamin C, 3.4 times more Vitamin E and 26.1 times more Vitamin K than Canned Carrots with Salt.
• While 100 kcal of Drained Canned Carrots with Salt contain 2.5 times more Vitamin A than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Cooked Broccoli Raab vs Canned Carrots with Salt:

• 100 calories of Cooked Broccoli Raab have 4.7 times more Calcium, 2 times more Iron, 3.4 times more Magnesium, 3.4 times more Phosphorus, 1.9 times more Potassium, 3.3 times more Selenium and 2.1 times more Zinc than Canned Carrots with Salt.
• While 100 kcal of Drained Canned Carrots 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 with Salt contain similar levels of Manganese and Water per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cooked Broccoli Raab have 2.7 times more Fat, 18.3 times more Omega 3, 1.9 times more Fiber and 6 times more Protein than Canned Carrots with Salt.
• While 100 kcal of Drained Canned Carrots with Salt contain 1.8 times more Carbohydrate and 4 times more Sugars than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Canned Carrots with Salt offer comparable quantities of Energy per 100 calories.
• Both Cooked Broccoli Raab as well as Drained Canned Carrots with Salt provide inadequate amounts of Omega 6 in 100 calories.