Comparing Nutrients in 100 calories Boiled EscaroleVS Canned Carrots with Liquids and Salt

Weight per 100 calories

Boiled Escarole

667g

Canned Carrots with Liquids and Salt

435g

Canned Carrots Solids and Liquids with Salt have 1.5 times more energy per unit of mass than Boiled and Drained Escarole without Salt, which is very low in comparison to other foods. Boiled Escarole having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Boiled Escarole

25%

66%

Canned Carrots with Liquids and Salt

86%

100 kcal ▼

Macro Nutrients

Boiled Escarolevs Canned Carrots with Liquids and 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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1.24%1.2g

Fat

0.63%0.61g

1.2 gvs0.61 g

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

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0.88%0.28g

Saturated Fat

0.34%0.11g

0.28 gvs0.11 g

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

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5%0.08g

Omega 3

2.17%0.035g

0.08 gvs0.035 g

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

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2.7%0.46g

Omega 6

1.43%0.24g

0.46 gvs0.24 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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15.7%20.5g

Carbohydrate

18%23.3g

20.5 gvs23.3 g

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

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2.1%1.53g

Sugars

14.8%10.7g

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

1.53 gvs10.7 g

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

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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]

NA gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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49%18.7g

Fiber

20.6%7.83g

18.7 gvs7.83 g

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

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13.7%7.67g

Protein

4.5%2.52g

7.67 gvs2.52 g

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

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Vitamins

Boiled Escarolevs Canned Carrots with Liquids and Salt

69.6%627μg

Vitamin A

296%2665μg

RAE, retinol activity equivalents

627 μgvs2665 μg

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

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32.8%0.39mg

Vitamin B1

6.9%0.083mg

Thiamine

0.39 mgvs0.083 mg

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

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31.8%0.41mg

Vitamin B2

9.03%0.12mg

Riboflavin

0.41 mgvs0.12 mg

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

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13%2.08mg

Vitamin B3

11.4%1.83mg

Niacin, nicotinic acid, niacinamide

2.08 mgvs1.83 mg

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

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110%5.5mg

Vitamin B5

12%0.6mg

Pantothenic acid

5.5 mgvs0.6 mg

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

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8.2%0.11mg

Vitamin B6

37.5%0.49mg

Pyridoxine

0.11 mgvs0.49 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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130%520μg

Vitamin B9

8.7%34.8μg

Folates and Folic Acid

520 μgvs34.8 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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24.4%22mg

Vitamin C

9.66%8.7mg

Ascorbic acid

22 mgvs8.7 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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17.8%2.67mg

Vitamin E

21%3.17mg

Tocopherols and Tocotrienols

2.67 mgvs3.17 mg

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

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1177%1413μg

Vitamin K

35.5%42.6μg

Phytomenadione or phylloquinone

1413 μgvs42.6 μg

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

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Minerals

Boiled Escarolevs Canned Carrots with Liquids and Salt

30.7%307mg

Calcium

13.5%135mg

307 mgvs135 mg

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

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64.4%0.58mg

Copper

49.8%0.45mg

0.58 mgvs0.45 mg

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

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1.1%44.7μg

Fluoride

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

44.7 μgvsNA μg

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

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60%4.8mg

Iron

28.3%2.26mg

4.8 mgvs2.26 mg

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

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20.6%86.7mg

Magnesium

9.3%39mg

86.7 mgvs39 mg

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

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112%2.57mg

Manganese

85%1.96mg

2.57 mgvs1.96 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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21%147mg

Phosphorus

12.4%87mg

147 mgvs87 mg

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

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48%1633mg

Potassium

22%752mg

1633 mgvs752 mg

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

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2.42%1.33μg

Selenium

3.16%1.74μg

1.33 μgvs1.74 μg

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

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8.44%127mg

Sodium

69.6%1043mg

127 mgvs1043 mg

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

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42%4.6mg

Zinc

11.5%1.26mg

4.6 mgvs1.26 mg

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

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17%629g

Water

11%404g

629 gvs404 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 Boiled Escarole vs Canned Carrots with Liquids and Salt:

Boiled and Drained Escarole without Salt has 4.8 times more Vitamin B1, 3.5 times more Vitamin B2, 9.1 times more Vitamin B5, 15 times more Vitamin B9, 2.5 times more Vitamin C and 33.2 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
While Canned Carrots Solids and Liquids with Salt contain 4.3 times more Vitamin A and 4.6 times more Vitamin B6 than Boiled and Drained Escarole without Salt.
Both Boiled and Drained Escarole without Salt and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B3 and Vitamin E per 100 kcal.
Both Boiled and Drained Escarole without Salt 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 Boiled Escarole vs Canned Carrots with Liquids and Salt:

Boiled and Drained Escarole without Salt has 2.3 times more Calcium, 1.3 times more Copper, 2.1 times more Iron, 2.2 times more Magnesium, 1.3 times more Manganese, 1.7 times more Phosphorus, 2.2 times more Potassium, 3.6 times more Zinc and 1.6 times more Water than Canned Carrots Solids and Liquids with Salt.
While Canned Carrots Solids and Liquids with Salt contain 1.3 times more Selenium and 8.2 times more Sodium than Boiled and Drained Escarole without Salt.

Comparison of macro-nutrients per 100 calories:

Boiled and Drained Escarole without Salt has 2 times more Fat, 2.3 times more Omega 3, 1.9 times more Omega 6, 2.4 times more Fiber and 3 times more Protein than Canned Carrots Solids and Liquids with Salt.
While Canned Carrots Solids and Liquids with Salt contain 7 times more Sugars than Boiled and Drained Escarole without Salt.
Both Boiled and Drained Escarole without Salt and Canned Carrots Solids and Liquids with Salt have similar amounts of Energy and Carbohydrate per 100 kcal.
Both Boiled and Drained Escarole without Salt as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Boiled EscaroleVS GarlicCanned Carrots with Liquids and SaltVS GarlicBoiled EscaroleVS Canned Carrots with SaltCanned Carrots with Liquids and SaltVS Canned Carrots with Salt

Compare Foods

Comparing Nutrients in 100 calories Boiled EscaroleVS Canned Carrots with Liquids and Salt

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: