Comparing Nutrients in 100 calories CauliflowerVS Canned Carrots with Salt

Weight per 100 calories

Cauliflower

400g

Canned Carrots with Salt

400g

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

Which food has more nutrients per 100 calories - Cauliflower or Canned Carrots with Salt?

Macros Ratio

Protein Fat Carbs

Cauliflower

26%

66%

Canned Carrots with Salt

10%

84%

100 kcal ▼

Macro Nutrients

Cauliflowervs Canned Carrots with Salt

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.15%1.12g

Fat

0.78%0.76g

1.12 gvs0.76 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.63%0.52g

Saturated Fat

0.45%0.14g

0.52 gvs0.14 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3.75%0.06g

Omega 3

2.75%0.044g

0.06 gvs0.044 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.38%0.064g

Omega 6

1.86%0.32g

0.064 gvs0.32 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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15.3%20g

Carbohydrate

17%22g

20 gvs22 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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10.5%7.64g

Sugars

13.7%9.9g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

7.64 gvs9.9 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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5.35%3.88g

Fructose

≤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]

3.88 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%3.76g

Glucose

3.76 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0g

Sucrose

0 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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21%8g

Fiber

15.8%6g

8 gvs6 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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13.7%7.68g

Protein

4.57%2.56g

7.68 gvs2.56 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cauliflowervs Canned Carrots with Salt

0%0μg

Vitamin A

248%2232μg

RAE, retinol activity equivalents

0 μgvs2232 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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16.7%0.2mg

Vitamin B1

6%0.072mg

Thiamine

0.2 mgvs0.072 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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18.5%0.24mg

Vitamin B2

9.23%0.12mg

Riboflavin

0.24 mgvs0.12 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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12.7%2.03mg

Vitamin B3

14%2.2mg

Niacin, nicotinic acid, niacinamide

2.03 mgvs2.2 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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53.4%2.67mg

Vitamin B5

11%0.54mg

Pantothenic acid

2.67 mgvs0.54 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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56.6%0.74mg

Vitamin B6

34.5%0.45mg

Pyridoxine

0.74 mgvs0.45 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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57%228μg

Vitamin B9

9%36μg

Folates and Folic Acid

228 μgvs36 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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214%193mg

Vitamin C

12%11mg

Ascorbic acid

193 mgvs11 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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2.13%0.32mg

Vitamin E

19.7%2.96mg

Tocopherols and Tocotrienols

0.32 mgvs2.96 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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51.7%62μg

Vitamin K

32.7%39.2μg

Phytomenadione or phylloquinone

62 μgvs39.2 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cauliflowervs Canned Carrots with Salt

8.8%88mg

Calcium

10%100mg

88 mgvs100 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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17.3%0.16mg

Copper

46.2%0.42mg

0.16 mgvs0.42 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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0.1%4μg

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

4 μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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21%1.68mg

Iron

32%2.56mg

1.68 mgvs2.56 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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14.3%60mg

Magnesium

7.6%32mg

60 mgvs32 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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27%0.62mg

Manganese

78.3%1.8mg

0.62 mgvs1.8 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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25%176mg

Phosphorus

13.7%96mg

176 mgvs96 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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35%1196mg

Potassium

21%716mg

1196 mgvs716 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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4.36%2.4μg

Selenium

2.9%1.6μg

2.4 μgvs1.6 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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8%120mg

Sodium

64.5%968mg

120 mgvs968 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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9.8%1.08mg

Zinc

9.45%1.04mg

1.08 mgvs1.04 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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9.95%368g

Water

10%372g

368 gvs372 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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

Raw Cauliflower has 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.
While Drained Canned Carrots with Salt contain more Vitamin A and 9.3 times more Vitamin E than Raw Cauliflower.
Both Raw Cauliflower and Drained Canned Carrots with Salt have similar amounts of Vitamin B3 per 100 kcal.
Both Raw Cauliflower as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

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

Raw Cauliflower has 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.
While Drained Canned Carrots with Salt contain 2.7 times more Copper, 1.5 times more Iron, 2.9 times more Manganese and 8.1 times more Sodium than Raw Cauliflower.
Both Raw Cauliflower and Drained Canned Carrots with Salt have similar amounts of Calcium, Zinc and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Raw Cauliflower has 1.5 times more Fat, 3.6 times more Saturated Fat, 1.4 times more Omega 3, 1.3 times more Fiber and 3 times more Protein than Drained Canned Carrots with Salt.
While Drained Canned Carrots with Salt contain 4.9 times more Omega 6 and 1.3 times more Sugars than Raw Cauliflower.
Both Raw Cauliflower and Drained Canned Carrots with Salt have similar amounts of Energy and Carbohydrate per 100 kcal.
Both Raw Cauliflower as well as Drained Canned Carrots with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

CauliflowerVS Boiled CauliflowerCanned Carrots with SaltVS Boiled CauliflowerCauliflowerVS Frozen CarrotsCanned Carrots with SaltVS Frozen Carrots

Compare Foods

Comparing Nutrients in 100 calories CauliflowerVS Canned Carrots with Salt

Weight per 100 calories

Which food has more nutrients per 100 calories - Cauliflower or Canned Carrots with Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: