Comparing Nutrients in 1 kilogram Cooked Chopped Frozen Broccoli VS Boiled Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Boiled Carrots with Salt	8%	4%	88%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Boiled Carrots with Salt	Recommended Dietary Allowance
Energy	9.66% 280kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	1.16% 0.37g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	6.18% 1.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.5g	63.2% 82.2g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	47.6% 34.5g	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	4.97% 3.6g	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	% 4g	g per day for Men 19-50 years
Sucrose	NA	% 27g	g per day for Men 19-50 years
Fiber	79% 30g	79% 30g	38g per day for Men 19-50 years
Protein	55.4% 31g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Boiled Carrots with Salt	Recommended Dietary Allowance
Vitamin A	56.7% 510μg	947% 8520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	118% 1.53mg	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	140% 560μg	5% 20μg	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	446% 401mg	40% 36mg	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	88% 13mg	68.7% 10.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	734% 881μg	114% 137μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Boiled Carrots with Salt	Recommended Dietary Allowance
Calcium	33% 330mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	19% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	12% 475μg	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	76.3% 6.1mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	67.4% 1.55mg	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	70% 490mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	69% 2350mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	201% 3020mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	18% 2mg	11mg per day for Men 19-50 years
Water	24.5% 907g	24.4% 902g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Boiled Carrots with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Chopped Frozen Broccoli versus 1 kg of Boiled Carrots with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Chopped Frozen Broccoli vs Boiled Carrots with Salt:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 1.8 times more Vitamin B2, 28 times more Vitamin B9, 11.1 times more Vitamin C, 1.3 times more Vitamin E and 6.4 times more Vitamin K than Boiled Carrots with Salt.
• While 1 kg of Boiled and Drained Carrots with Salt contains 16.7 times more Vitamin A and 1.4 times more Vitamin B3 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Boiled Carrots with Salt provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin B6 per one kilogram.
• 1 kilogram of Boiled Carrots with Salt have insufficient amounts of Vitamin B9
• Both Boiled Chopped Frozen Broccoli as well as Boiled and Drained Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Chopped Frozen Broccoli vs Boiled Carrots with Salt:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 2 times more Copper, 1.8 times more Iron, 1.3 times more Magnesium, 1.4 times more Manganese, 1.6 times more Phosphorus and 1.4 times more Zinc than Boiled Carrots with Salt.
• While 1 kg of Boiled and Drained Carrots with Salt contains 1.7 times more Potassium and 27.5 times more Sodium than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Boiled Carrots with Salt contain similar levels of Calcium and Water per one kilogram.
• 1 kilogram of Boiled Carrots with Salt lack sufficient amounts of Copper and Zinc
• Both Boiled Chopped Frozen Broccoli as well as Boiled and Drained Carrots with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 21 times more Omega 3 and 4.1 times more Protein than Boiled Carrots with Salt.
• While 1 kg of Boiled and Drained Carrots with Salt contains 1.5 times more Carbohydrate and 2.3 times more Sugars than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Boiled Carrots with Salt offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Boiled Carrots with Salt provide inadequate amounts of Omega 3 and Protein
• Both Boiled Chopped Frozen Broccoli as well as Boiled and Drained Carrots with Salt provide inadequate amounts of Energy and Omega 6 in one kilogram.