Comparing Nutrients in 100 calories Cardoon VS Canned Carrots with Liquids and Salt

Weight per 100 calories

• Cardoon: 588g
• Canned Carrots with Liquids and Salt: 435g

Canned Carrots Solids and Liquids with Salt have 1.4 times more energy per unit of mass than Raw Cardoon, which is very low in comparison to other foods. Cardoon having very low energy density.

Which food has more nutrients per 100 calories - Cardoon or Canned Carrots with Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
Cardoon	14%	5%	81%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Cardoon	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.59g	0.63% 0.61g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.065g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	NA	2.17% 0.035g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	1.43% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.4% 24g	18% 23.3g	130g per day for Men 19-50 years
Sugars	NA	14.8% 10.7g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	24.8% 9.4g	20.6% 7.83g	38g per day for Men 19-50 years
Protein	7.35% 4.1g	4.5% 2.52g	56g per day for Men 19-50 years

Vitamins

	Cardoon	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	296% 2665μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.8% 0.12mg	6.9% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.6% 0.18mg	9.03% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.76mg	11.4% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.8% 2mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.5% 0.68mg	37.5% 0.49mg	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	100% 400μg	8.7% 34.8μg	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	13% 11.8mg	9.66% 8.7mg	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	NA	21% 3.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	35.5% 42.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cardoon	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	41% 412mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	151% 1.36mg	49.8% 0.45mg	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	51.5% 4.1mg	28.3% 2.26mg	8mg per day for Men 19-50 years
Magnesium	59% 247mg	9.3% 39mg	420mg per day for Men 19-50 years
Manganese	65.5% 1.5mg	85% 1.96mg	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	19.3% 135mg	12.4% 87mg	700mg per day for Men 19-50 years
Potassium	69.2% 2353mg	22% 752mg	3400mg per day for Men 19-50 years
Selenium	2.14% 1.18μg	3.16% 1.74μg	55μg per day for Men 19-50 years
Sodium	66.7% 1000mg	69.6% 1043mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	11.5% 1.26mg	11mg per day for Men 19-50 years
Water	15% 553g	11% 404g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cardoon vs Canned Carrots with Liquids and Salt:

• Raw Cardoon has 1.4 times more Vitamin B1, 1.5 times more Vitamin B2, 3.3 times more Vitamin B5, 1.4 times more Vitamin B6, 11.5 times more Vitamin B9 and 1.4 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain more Vitamin A than Raw Cardoon.
• Both Raw Cardoon and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B3 per 100 kcal.
• Both Raw Cardoon as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Cardoon vs Canned Carrots with Liquids and Salt:

• Raw Cardoon has 3.1 times more Calcium, 3 times more Copper, 1.8 times more Iron, 6.3 times more Magnesium, 1.6 times more Phosphorus, 3.1 times more Potassium and 1.4 times more Water than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.3 times more Manganese, 1.5 times more Selenium and 1.3 times more Zinc than Raw Cardoon.
• Both Raw Cardoon and Canned Carrots Solids and Liquids with Salt have similar amounts of Sodium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Cardoon has 1.2 times more Fiber and 1.6 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Raw Cardoon and Canned Carrots Solids and Liquids with Salt have similar amounts of Energy, Omega 6 and Carbohydrate per 100 kcal.
• Both Raw Cardoon as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.