Comparing Nutrients in 7 ounces Canned Carrots with LiquidsVS Broccoli

Macros Ratio

Protein Fat Carbs

Canned Carrots with Liquids

86%

Broccoli

27%

65%

7 oz ▼

Macro Nutrients

Canned Carrots with Liquidsvs Broccoli

1.57%45.6kcal

Energy

2.33%67.5kcal

45.6 kcalvs67.5 kcal

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

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0.29%0.28g

Fat

0.76%0.73g

0.28 gvs0.73 g

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

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0.15%0.048g

Saturated Fat

0.71%0.23g

0.048 gvs0.23 g

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

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0.99%0.016g

Omega 3

7.8%0.13g

0.016 gvs0.13 g

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

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0.69%0.12g

Omega 6

0.57%0.097g

0.12 gvs0.097 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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8.2%10.6g

Carbohydrate

10%13g

10.6 gvs13 g

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

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6.73%4.9g

Sugars

4.65%3.37g

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

4.9 gvs3.37 g

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

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0.71%0.52g

Fructose

1.86%1.35g

≤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]

0.52 gvs1.35 g

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

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%0.56g

Glucose

%0.97g

0.56 gvs0.97 g

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

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%3.8g

Sucrose

%0.2g

3.8 gvs0.2 g

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

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9.4%3.57g

Fiber

13.6%5.16g

3.57 gvs5.16 g

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

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2.1%1.17g

Protein

10%5.6g

1.17 gvs5.6 g

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

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Vitamins

Canned Carrots with Liquidsvs Broccoli

123%1107μg

Vitamin A

6.84%61.5μg

RAE, retinol activity equivalents

1107 μgvs61.5 μg

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

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3.14%0.038mg

Vitamin B1

11.7%0.14mg

Thiamine

0.038 mgvs0.14 mg

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

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4.12%0.054mg

Vitamin B2

18%0.23mg

Riboflavin

0.054 mgvs0.23 mg

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

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5.22%0.84mg

Vitamin B3

7.93%1.27mg

Niacin, nicotinic acid, niacinamide

0.84 mgvs1.27 mg

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

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5.5%0.28mg

Vitamin B5

22.7%1.14mg

Pantothenic acid

0.28 mgvs1.14 mg

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

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17%0.22mg

Vitamin B6

26.7%0.35mg

Pyridoxine

0.22 mgvs0.35 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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3.97%16μg

Vitamin B9

31.3%125μg

Folates and Folic Acid

16 μgvs125 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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4.4%3.97mg

Vitamin C

197%177mg

Ascorbic acid

3.97 mgvs177 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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9.66%1.45mg

Vitamin E

10.3%1.55mg

Tocopherols and Tocotrienols

1.45 mgvs1.55 mg

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

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16.2%19.4μg

Vitamin K

168%202μg

Phytomenadione or phylloquinone

19.4 μgvs202 μg

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

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Minerals

Canned Carrots with Liquidsvs Broccoli

6.15%61.5mg

Calcium

9.33%93mg

61.5 mgvs93 mg

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

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22.7%0.2mg

Copper

11%0.097mg

0.2 mgvs0.097 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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13%1.03mg

Iron

18%1.45mg

1.03 mgvs1.45 mg

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

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4.25%18mg

Magnesium

9.92%41.7mg

18 mgvs41.7 mg

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

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39%0.89mg

Manganese

18%0.42mg

0.89 mgvs0.42 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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5.67%39.7mg

Phosphorus

18.7%131mg

39.7 mgvs131 mg

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

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9.22%314mg

Potassium

18.4%627mg

314 mgvs627 mg

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

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1.44%0.79μg

Selenium

9.02%4.96μg

0.79 μgvs4.96 μg

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

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4.5%67.5mg

Sodium

4.37%65.5mg

67.5 mgvs65.5 mg

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

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5.23%0.58mg

Zinc

7.4%0.81mg

0.58 mgvs0.81 mg

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

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5%185g

Water

4.8%177g

185 gvs177 g

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

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Lets compare vitamin content per 7 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 7 oz.
Both Canned Carrots Solids and Liquids as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 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 7 oz.

Comparison of macro-nutrients per 7 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 7 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 7 oz.

Compare more foods per 7 oz:

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

Compare Foods

Comparing Nutrients in 7 ounces Canned Carrots with LiquidsVS Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 7 oz: