Comparing Nutrients in 14 ounces Canned Carrots with LiquidsVS Broccoli

Macros Ratio

Protein Fat Carbs

Canned Carrots with Liquids

86%

Broccoli

27%

65%

14 oz ▼

Macro Nutrients

Canned Carrots with Liquidsvs Broccoli

3.15%91kcal

Energy

4.65%135kcal

91 kcalvs135 kcal

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

Find Vegetables rich in Energy

0.57%0.56g

Fat

1.5%1.47g

0.56 gvs1.47 g

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

Find Vegetables rich in Fat

0.3%0.095g

Saturated Fat

1.4%0.45g

0.095 gvs0.45 g

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

Find Vegetables rich in Saturated Fat

2%0.032g

Omega 3

15.6%0.25g

0.032 gvs0.25 g

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

Find Vegetables rich in Omega 3

1.38%0.23g

Omega 6

1.14%0.19g

0.23 gvs0.19 g

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

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

Find Vegetables rich in Cholesterol

16.4%21.3g

Carbohydrate

20.3%26.4g

21.3 gvs26.4 g

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

Find Vegetables rich in Carbohydrate

13.5%9.76g

Sugars

9.3%6.75g

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

9.76 gvs6.75 g

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

Find Vegetables rich in Sugars

1.42%1.03g

Fructose

3.72%2.7g

≤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]

1.03 gvs2.7 g

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

Find Vegetables rich in Fructose

%1.1g

Glucose

%1.94g

1.1 gvs1.94 g

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

Find Vegetables rich in Glucose

%7.62g

Sucrose

%0.4g

7.62 gvs0.4 g

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

Find Vegetables rich in Sucrose

19%7.14g

Fiber

27%10.3g

7.14 gvs10.3 g

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

Find Vegetables rich in Fiber

4.2%2.34g

Protein

20%11g

2.34 gvs11 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Canned Carrots with Liquidsvs Broccoli

246%2215μg

Vitamin A

13.7%123μg

RAE, retinol activity equivalents

2215 μgvs123 μg

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

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

6.3%0.075mg

Vitamin B1

23.5%0.28mg

Thiamine

0.075 mgvs0.28 mg

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

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

8.24%0.11mg

Vitamin B2

35.7%0.46mg

Riboflavin

0.11 mgvs0.46 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

10.4%1.67mg

Vitamin B3

16%2.54mg

Niacin, nicotinic acid, niacinamide

1.67 mgvs2.54 mg

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

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

11%0.55mg

Vitamin B5

45.5%2.27mg

Pantothenic acid

0.55 mgvs2.27 mg

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

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

34%0.44mg

Vitamin B6

53.4%0.69mg

Pyridoxine

0.44 mgvs0.69 mg

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

Find Vegetables rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Vegetables rich in Vitamin B7

7.94%31.8μg

Vitamin B9

62.5%250μg

Folates and Folic Acid

31.8 μgvs250 μg

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

Find Vegetables rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

8.8%7.94mg

Vitamin C

393%354mg

Ascorbic acid

7.94 mgvs354 mg

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

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

19.3%2.9mg

Vitamin E

20.6%3.1mg

Tocopherols and Tocotrienols

2.9 mgvs3.1 mg

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

Find Vegetables rich in Vitamin E

32.4%39μg

Vitamin K

336%403μg

Phytomenadione or phylloquinone

39 μgvs403 μg

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

Find Vegetables rich in Vitamin K

Minerals

Canned Carrots with Liquidsvs Broccoli

12.3%123mg

Calcium

18.7%187mg

123 mgvs187 mg

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

Find Vegetables rich in Calcium

45.4%0.41mg

Copper

21.6%0.19mg

0.41 mgvs0.19 mg

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

Find Vegetables rich in Copper

Fluoride

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

NA μgvsNA μg

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

Find Vegetables rich in Fluoride

25.8%2.06mg

Iron

36.2%2.9mg

2.06 mgvs2.9 mg

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

Find Vegetables rich in Iron

8.5%35.7mg

Magnesium

20%83.3mg

35.7 mgvs83.3 mg

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

Find Vegetables rich in Magnesium

77.7%1.8mg

Manganese

36.2%0.83mg

1.8 mgvs0.83 mg

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

Find Vegetables rich in Manganese

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 .

Find Vegetables rich in Molybdenum

11.3%79.4mg

Phosphorus

37.4%262mg

79.4 mgvs262 mg

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

Find Vegetables rich in Phosphorus

18.4%627mg

Potassium

37%1254mg

627 mgvs1254 mg

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

Find Vegetables rich in Potassium

2.9%1.6μg

Selenium

18%9.92μg

1.6 μgvs9.92 μg

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

Find Vegetables rich in Selenium

9%135mg

Sodium

8.73%131mg

135 mgvs131 mg

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

Find Vegetables rich in Sodium

10.5%1.15mg

Zinc

14.8%1.63mg

1.15 mgvs1.63 mg

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

Find Vegetables rich in Zinc

9.97%369g

Water

9.58%354g

369 gvs354 g

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

Find Vegetables rich in Water

Lets compare vitamin content per 14 ounces of Canned Carrots with Liquids vs Broccoli:

Canned Carrots Solids and Liquids have 18 times more Vitamin A than Raw Broccoli.
While Raw Broccoli contains 3.7 times more Vitamin B1, 4.3 times more Vitamin B2, 1.5 times more Vitamin B3, 4.1 times more Vitamin B5, 1.6 times more Vitamin B6, 7.9 times more Vitamin B9, 44.6 times more Vitamin C and 10.4 times more Vitamin K than Canned Carrots Solids and Liquids.
Both Canned Carrots Solids and Liquids and Raw Broccoli have similar amounts of Vitamin E per 14 oz.
Both Canned Carrots Solids and Liquids as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Carrots with Liquids vs Broccoli:

Canned Carrots Solids and Liquids have 2.1 times more Copper and 2.1 times more Manganese than Raw Broccoli.
While Raw Broccoli contains 1.5 times more Calcium, 1.4 times more Iron, 2.3 times more Magnesium, 3.3 times more Phosphorus, 2 times more Potassium, 6.3 times more Selenium and 1.4 times more Zinc than Canned Carrots Solids and Liquids.
Both Canned Carrots Solids and Liquids and Raw Broccoli have similar amounts of Sodium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Canned Carrots Solids and Liquids have 1.4 times more Sugars than Raw Broccoli.
While Raw Broccoli contains 1.5 times more Energy, 7.9 times more Omega 3, 1.4 times more Fiber and 4.8 times more Protein than Canned Carrots Solids and Liquids.
Both Canned Carrots Solids and Liquids and Raw Broccoli have similar amounts of Carbohydrate per 14 oz.
Both Canned Carrots Solids and Liquids as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

Canned Carrots with LiquidsVS Canned CarrotsBroccoliVS Canned CarrotsCanned Carrots with LiquidsVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 14 ounces Canned Carrots with LiquidsVS Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 14 oz: