Comparing Nutrients in 500 calories Chinese BroccoliVS Canned Carrots with Liquids and Salt

Weight per 500 calories

Chinese Broccoli

1923g

Canned Carrots with Liquids and Salt

2174g

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

Which food has more nutrients per 500 calories - Chinese Broccoli or Canned Carrots with Liquids and Salt?

Macros Ratio

Protein Fat Carbs

Chinese Broccoli

16%

23%

61%

Canned Carrots with Liquids and Salt

86%

500 kcal ▼

Macro Nutrients

Chinese Broccolivs Canned Carrots with Liquids and Salt

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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15%14.6g

Fat

3.14%3.04g

14.6 gvs3.04 g

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

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6.97%2.23g

Saturated Fat

1.7%0.54g

2.23 gvs0.54 g

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

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326%5.2g

Omega 3

11%0.17g

5.2 gvs0.17 g

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

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9.05%1.54g

Omega 6

7.16%1.2g

1.54 gvs1.2 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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69%90g

Carbohydrate

89.8%117g

90 gvs117 g

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

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23.3%17g

Sugars

73.8%53.5g

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

17 gvs53.5 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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132%50g

Fiber

103%39g

50 gvs39 g

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

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41.2%23g

Protein

22.5%12.6g

23 gvs12.6 g

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

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Vitamins

Chinese Broccolivs Canned Carrots with Liquids and Salt

184%1654μg

Vitamin A

1481%13326μg

RAE, retinol activity equivalents

1654 μgvs13326 μg

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

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160%1.92mg

Vitamin B1

34.4%0.41mg

Thiamine

1.92 mgvs0.41 mg

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

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226%2.94mg

Vitamin B2

45%0.59mg

Riboflavin

2.94 mgvs0.59 mg

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

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55%8.83mg

Vitamin B3

57.2%9.15mg

Niacin, nicotinic acid, niacinamide

8.83 mgvs9.15 mg

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

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Vitamin B5

60.4%3.02mg

Pantothenic acid

NA mgvs3.02 mg

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

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109%1.42mg

Vitamin B6

187%2.43mg

Pyridoxine

1.42 mgvs2.43 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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500%2000μg

Vitamin B9

43.5%174μg

Folates and Folic Acid

2000 μgvs174 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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632%569mg

Vitamin C

48.3%43.5mg

Ascorbic acid

569 mgvs43.5 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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64%9.6mg

Vitamin E

106%16mg

Tocopherols and Tocotrienols

9.6 mgvs16 mg

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

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1428%1713μg

Vitamin K

178%213μg

Phytomenadione or phylloquinone

1713 μgvs213 μg

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

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Minerals

Chinese Broccolivs Canned Carrots with Liquids and Salt

202%2019mg

Calcium

67.4%674mg

2019 mgvs674 mg

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

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137%1.23mg

Copper

249%2.24mg

1.23 mgvs2.24 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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142%11.3mg

Iron

141%11.3mg

11.3 mgvs11.3 mg

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

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87%365mg

Magnesium

46.6%196mg

365 mgvs196 mg

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

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Manganese

425%9.8mg

NA mgvs9.8 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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118%827mg

Phosphorus

62%435mg

827 mgvs435 mg

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

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155%5269mg

Potassium

111%3761mg

5269 mgvs3761 mg

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

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49%27μg

Selenium

16%8.7μg

27 μgvs8.7 μg

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

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8.97%135mg

Sodium

348%5217mg

135 mgvs5217 mg

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

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71.7%7.9mg

Zinc

57.3%6.3mg

7.9 mgvs6.3 mg

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

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48%1780g

Water

54.6%2022g

1780 gvs2022 g

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

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Lets compare vitamin content per 500 calories of Chinese Broccoli vs Canned Carrots with Liquids and Salt:

Raw Chinese Broccoli has 4.7 times more Vitamin B1, 5 times more Vitamin B2, 11.5 times more Vitamin B9, 13.1 times more Vitamin C and 8 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
While Canned Carrots Solids and Liquids with Salt contain 8.1 times more Vitamin A, 1.7 times more Vitamin B6 and 1.7 times more Vitamin E than Raw Chinese Broccoli.
Both Raw Chinese Broccoli and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B3 per 500 kcal.
Both Raw Chinese Broccoli as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Chinese Broccoli vs Canned Carrots with Liquids and Salt:

Raw Chinese Broccoli has 3 times more Calcium, 1.9 times more Magnesium, 1.9 times more Phosphorus, 1.4 times more Potassium, 3.1 times more Selenium and 1.3 times more Zinc than Canned Carrots Solids and Liquids with Salt.
While Canned Carrots Solids and Liquids with Salt contain 1.8 times more Copper and 38.8 times more Sodium than Raw Chinese Broccoli.
Both Raw Chinese Broccoli and Canned Carrots Solids and Liquids with Salt have similar amounts of Iron and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Chinese Broccoli has 4.8 times more Fat, 4.1 times more Saturated Fat, 30 times more Omega 3, 1.3 times more Omega 6, 1.3 times more Fiber and 1.8 times more Protein than Canned Carrots Solids and Liquids with Salt.
While Canned Carrots Solids and Liquids with Salt contain 1.3 times more Carbohydrate and 3.2 times more Sugars than Raw Chinese Broccoli.
Both Raw Chinese Broccoli and Canned Carrots Solids and Liquids with Salt have similar amounts of Energy per 500 kcal.
Both Raw Chinese Broccoli as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Chinese BroccoliVS Fiddlehead FernsCanned Carrots with Liquids and SaltVS Fiddlehead FernsChinese BroccoliVS Canned Carrots with SaltCanned Carrots with Liquids and SaltVS Canned Carrots with Salt

Compare Foods

Comparing Nutrients in 500 calories Chinese BroccoliVS Canned Carrots with Liquids and Salt

Weight per 500 calories

Which food has more nutrients per 500 calories - Chinese Broccoli or Canned Carrots with Liquids and Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: