Comparing Nutrients in 1 pound Canned Carrots with LiquidsVS Broccoli

Macros Ratio

Protein Fat Carbs

Canned Carrots with Liquids

86%

Broccoli

27%

65%

1 lb ▼

Macro Nutrients

Canned Carrots with Liquidsvs Broccoli

3.6%104kcal

Energy

5.3%154kcal

104 kcalvs154 kcal

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

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0.65%0.64g

Fat

1.73%1.68g

0.64 gvs1.68 g

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

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0.34%0.11g

Saturated Fat

1.6%0.52g

0.11 gvs0.52 g

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

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2.27%0.036g

Omega 3

18%0.29g

0.036 gvs0.29 g

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

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1.57%0.27g

Omega 6

1.3%0.22g

0.27 gvs0.22 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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18.7%24.3g

Carbohydrate

23%30g

24.3 gvs30 g

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

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15.4%11g

Sugars

10.6%7.7g

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

11 gvs7.7 g

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

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1.63%1.18g

Fructose

4.25%3.1g

≤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]

1.18 gvs3.1 g

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

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%1.27g

Glucose

%2.22g

1.27 gvs2.22 g

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

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%8.7g

Sucrose

%0.45g

8.7 gvs0.45 g

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

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21.5%8.16g

Fiber

31%11.8g

8.16 gvs11.8 g

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

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4.78%2.68g

Protein

23%12.8g

2.68 gvs12.8 g

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

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Vitamins

Canned Carrots with Liquidsvs Broccoli

281%2531μg

Vitamin A

15.6%141μg

RAE, retinol activity equivalents

2531 μgvs141 μg

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

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7.2%0.086mg

Vitamin B1

27%0.32mg

Thiamine

0.086 mgvs0.32 mg

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

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9.42%0.12mg

Vitamin B2

41%0.53mg

Riboflavin

0.12 mgvs0.53 mg

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

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12%1.9mg

Vitamin B3

18%2.9mg

Niacin, nicotinic acid, niacinamide

1.9 mgvs2.9 mg

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

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12.6%0.63mg

Vitamin B5

52%2.6mg

Pantothenic acid

0.63 mgvs2.6 mg

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

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39%0.51mg

Vitamin B6

61%0.79mg

Pyridoxine

0.51 mgvs0.79 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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9.07%36.3μg

Vitamin B9

71.4%286μg

Folates and Folic Acid

36.3 μgvs286 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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10%9.07mg

Vitamin C

450%405mg

Ascorbic acid

9.07 mgvs405 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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22%3.3mg

Vitamin E

23.6%3.54mg

Tocopherols and Tocotrienols

3.3 mgvs3.54 mg

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

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37%44.5μg

Vitamin K

384%461μg

Phytomenadione or phylloquinone

44.5 μgvs461 μg

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

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Minerals

Canned Carrots with Liquidsvs Broccoli

14%141mg

Calcium

21.3%213mg

141 mgvs213 mg

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

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52%0.47mg

Copper

24.7%0.22mg

0.47 mgvs0.22 mg

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

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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 .

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29.5%2.36mg

Iron

41.4%3.3mg

2.36 mgvs3.3 mg

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

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9.7%41mg

Magnesium

22.7%95mg

41 mgvs95 mg

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

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88.7%2.04mg

Manganese

41.4%0.95mg

2.04 mgvs0.95 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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13%91mg

Phosphorus

42.8%299mg

91 mgvs299 mg

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

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21%717mg

Potassium

42%1433mg

717 mgvs1433 mg

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

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3.3%1.8μg

Selenium

20.6%11.3μg

1.8 μgvs11.3 μg

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

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10.3%154mg

Sodium

9.98%150mg

154 mgvs150 mg

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

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12%1.3mg

Zinc

17%1.86mg

1.3 mgvs1.86 mg

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

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11.4%422g

Water

11%405g

422 gvs405 g

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

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Lets compare vitamin content per 1 pound 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 1 lb.
Both Canned Carrots Solids and Liquids as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound 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 1 lb.

Comparison of macro-nutrients per 1 pound:

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 1 lb.
Both Canned Carrots Solids and Liquids as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 lb.

Compare more foods per 1 lb:

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

Compare Foods

Comparing Nutrients in 1 pound Canned Carrots with LiquidsVS Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 lb: