Comparing Nutrients in 14 ounces Broccoli Stalks VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Broccoli Stalks	33%	9%	58%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Broccoli Stalks	Frozen Carrots	Recommended Dietary Allowance
Energy	3.83% 111kcal	4.93% 143kcal	2900kcal per day for Men 19-50 years
Fat	1.43% 1.4g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	32% 0.51g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	0.89% 0.15g	5.77% 0.98g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.8g	24% 31.4g	130g per day for Men 19-50 years
Sugars	NA	26% 19g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	1.7% 1.23g	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	% 1.6g	g per day for Men 19-50 years
Sucrose	NA	% 16g	g per day for Men 19-50 years
Fiber	NA	34.5% 13g	38g per day for Men 19-50 years
Protein	21% 12g	5.53% 3.1g	56g per day for Men 19-50 years

Vitamins

	Broccoli Stalks	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	8.8% 79.4μg	313% 2818μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.5% 0.26mg	14.6% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.3% 0.47mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.53mg	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.5% 2.12mg	15% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	70.4% 282μg	9.92% 39.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	411% 370mg	11% 9.92mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	15% 2.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	58.2% 70μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Stalks	Frozen Carrots	Recommended Dietary Allowance
Calcium	19% 191mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	32.6% 0.29mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	43.7% 3.5mg	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	39.5% 0.91mg	29.5% 0.68mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	37.4% 262mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	38% 1290mg	27.4% 933mg	3400mg per day for Men 19-50 years
Selenium	21.6% 12μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	7.14% 107mg	18% 270mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	9.73% 360g	9.66% 357g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Stalks VS Frozen Carrots per 14 oz

Compare the macro and micronutrient content in 14 oz of Broccoli Stalks versus 14 oz of Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Broccoli Stalks vs Frozen Carrots:

• 14 ounces of Broccoli Stalks have 1.5 times more Vitamin B1, 3.2 times more Vitamin B2, 1.4 times more Vitamin B3, 2.9 times more Vitamin B5, 1.7 times more Vitamin B6, 7.1 times more Vitamin B9 and 37.3 times more Vitamin C than Frozen Carrots.
• While 14 oz of Frozen Carrots, Unprepared contain 35.5 times more Vitamin A than Raw Broccoli Stalks.
• Both Raw Broccoli Stalks as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Broccoli Stalks vs Frozen Carrots:

• 14 ounces of Broccoli Stalks have 1.3 times more Calcium, 2 times more Iron, 2.1 times more Magnesium, 1.3 times more Manganese, 2 times more Phosphorus, 1.4 times more Potassium, 4.3 times more Selenium and 1.2 times more Zinc than Frozen Carrots.
• While 14 oz of Frozen Carrots, Unprepared contain 1.6 times more Copper and 2.5 times more Sodium than Raw Broccoli Stalks.
• Both Broccoli Stalks and Frozen Carrots contain similar levels of Water per 14 ounces.
• 14 ounces of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Broccoli Stalks have 7.6 times more Omega 3 and 3.8 times more Protein than Frozen Carrots.
• While 14 oz of Frozen Carrots, Unprepared contain 1.5 times more Carbohydrate than Raw Broccoli Stalks.
• 14 ounces of Frozen Carrots provide inadequate amounts of Omega 3 and Protein
• Both Raw Broccoli Stalks as well as Frozen Carrots, Unprepared provide inadequate amounts of Energy and Omega 6 in 14 ounces.