Comparing Nutrients in 500 calories Boiled CollardsVS Canned Carrots with Liquids and Salt

Weight per 500 calories

Boiled Collards

1515g

Canned Carrots with Liquids and Salt

2174g

Boiled Collards have 1.4 times more energy per 100g than Canned Carrots with Liquids and Salt. It has low energy density when compared to other foods. Canned Carrots Solids and Liquids with Salt having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Boiled Collards

27%

16%

57%

Canned Carrots with Liquids and Salt

86%

500 kcal ▼

Macro Nutrients

Boiled Collardsvs 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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11.2%11g

Fat

3.14%3.04g

11 gvs3.04 g

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

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2.23%0.71g

Saturated Fat

1.7%0.54g

0.71 gvs0.54 g

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

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88%1.4g

Omega 3

11%0.17g

1.4 gvs0.17 g

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

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6.24%1.06g

Omega 6

7.16%1.2g

1.06 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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66%85.6g

Carbohydrate

89.8%117g

85.6 gvs117 g

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

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8.36%6.06g

Sugars

73.8%53.5g

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

6.06 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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159%60.6g

Fiber

103%39g

60.6 gvs39 g

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

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73.3%41g

Protein

22.5%12.6g

41 gvs12.6 g

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

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Vitamins

Boiled Collardsvs Canned Carrots with Liquids and Salt

640%5758μg

Vitamin A

1481%13326μg

RAE, retinol activity equivalents

5758 μgvs13326 μg

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

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50.5%0.61mg

Vitamin B1

34.4%0.41mg

Thiamine

0.61 mgvs0.41 mg

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

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124%1.6mg

Vitamin B2

45%0.59mg

Riboflavin

1.6 mgvs0.59 mg

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

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54.5%8.7mg

Vitamin B3

57.2%9.15mg

Niacin, nicotinic acid, niacinamide

8.7 mgvs9.15 mg

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

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66%3.3mg

Vitamin B5

60.4%3.02mg

Pantothenic acid

3.3 mgvs3.02 mg

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

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149%1.94mg

Vitamin B6

187%2.43mg

Pyridoxine

1.94 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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60.6%242μg

Vitamin B9

43.5%174μg

Folates and Folic Acid

242 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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306%276mg

Vitamin C

48.3%43.5mg

Ascorbic acid

276 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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89%13.3mg

Vitamin E

106%16mg

Tocopherols and Tocotrienols

13.3 mgvs16 mg

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

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5134%6161μg

Vitamin K

178%213μg

Phytomenadione or phylloquinone

6161 μgvs213 μg

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

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Minerals

Boiled Collardsvs Canned Carrots with Liquids and Salt

214%2136mg

Calcium

67.4%674mg

2136 mgvs674 mg

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

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86%0.77mg

Copper

249%2.24mg

0.77 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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214%17mg

Iron

141%11.3mg

17 mgvs11.3 mg

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

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75.8%318mg

Magnesium

46.6%196mg

318 mgvs196 mg

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

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336%7.73mg

Manganese

425%9.8mg

7.73 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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69.3%485mg

Phosphorus

62%435mg

485 mgvs435 mg

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

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52%1773mg

Potassium

111%3761mg

1773 mgvs3761 mg

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

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13.8%7.58μg

Selenium

16%8.7μg

7.58 μgvs8.7 μg

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

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15%227mg

Sodium

348%5217mg

227 mgvs5217 mg

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

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31.7%3.5mg

Zinc

57.3%6.3mg

3.5 mgvs6.3 mg

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

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37%1366g

Water

54.6%2022g

1366 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 Boiled Collards vs Canned Carrots with Liquids and Salt:

Boiled and Drained Collards have 1.5 times more Vitamin B1, 2.7 times more Vitamin B2, 1.4 times more Vitamin B9, 6.3 times more Vitamin C and 28.9 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
While Canned Carrots Solids and Liquids with Salt contain 2.3 times more Vitamin A and 1.3 times more Vitamin B6 than Boiled and Drained Collards.
Both Boiled and Drained Collards and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B3, Vitamin B5 and Vitamin E per 500 kcal.
Both Boiled and Drained Collards 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 Boiled Collards vs Canned Carrots with Liquids and Salt:

Boiled and Drained Collards have 3.2 times more Calcium, 1.5 times more Iron and 1.6 times more Magnesium than Canned Carrots Solids and Liquids with Salt.
While Canned Carrots Solids and Liquids with Salt contain 2.9 times more Copper, 1.3 times more Manganese, 2.1 times more Potassium, 23 times more Sodium, 1.8 times more Zinc and 1.5 times more Water than Boiled and Drained Collards.
Both Boiled and Drained Collards and Canned Carrots Solids and Liquids with Salt have similar amounts of Phosphorus and Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Boiled and Drained Collards have 3.6 times more Fat, 8.1 times more Omega 3, 1.5 times more Fiber and 3.3 times more Protein than Canned Carrots Solids and Liquids with Salt.
While Canned Carrots Solids and Liquids with Salt contain 1.4 times more Carbohydrate and 8.8 times more Sugars than Boiled and Drained Collards.
Both Boiled and Drained Collards and Canned Carrots Solids and Liquids with Salt have similar amounts of Energy and Omega 6 per 500 kcal.
Both Boiled and Drained Collards 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:

Boiled CollardsVS Frozen Chopped CollardsCanned Carrots with Liquids and SaltVS Frozen Chopped CollardsBoiled CollardsVS Canned Carrots with SaltCanned Carrots with Liquids and SaltVS Canned Carrots with Salt

Compare Foods

Comparing Nutrients in 500 calories Boiled CollardsVS Canned Carrots with Liquids and Salt

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: