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

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Frozen Chopped Broccoli	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	8.97% 260kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	1.38% 0.44g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	65.6% 1.05g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	4.65% 0.79g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.8% 47.8g	42.6% 55.4g	130g per day for Men 19-50 years
Sugars	18.6% 13.5g	34.2% 25g	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	11.4% 8.3g	NA	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	% 7.5g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	79% 30g	39.5% 15g	38g per day for Men 19-50 years
Protein	50% 28g	11.4% 6.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	620% 5580μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	34.5% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	86% 1.12mg	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	168% 670μg	22.5% 90μg	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	627% 564mg	30% 27mg	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	81.3% 12mg	49.3% 7.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	676% 811μg	81.7% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	56% 560mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	42.2% 0.38mg	116% 1.04mg	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	101% 8.1mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	196% 4.5mg	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	71.4% 500mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	62.4% 2120mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	161% 2420mg	1500mg per day for Men 19-50 years
Zinc	43.6% 4.8mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	24.7% 915g	25% 930g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Frozen Chopped Broccoli has 2.9 times more Vitamin B1, 3.2 times more Vitamin B2, 2.1 times more Vitamin B5, 7.4 times more Vitamin B9, 20.9 times more Vitamin C, 1.6 times more Vitamin E and 8.3 times more Vitamin K than Canned Carrots with Salt.
• While 1 kg of Drained Canned Carrots with Salt contains 10.7 times more Vitamin A than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Canned Carrots with Salt provide similar amounts of Vitamin B3 and Vitamin B6 per one kilogram.
• 1 kilogram of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Frozen Chopped Broccoli, Unprepared as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Frozen Chopped Broccoli has 2.2 times more Calcium, 1.3 times more Iron, 2.3 times more Magnesium, 2.1 times more Phosphorus, 7 times more Selenium and 1.8 times more Zinc than Canned Carrots with Salt.
• While 1 kg of Drained Canned Carrots with Salt contains 2.7 times more Copper, 1.5 times more Manganese and 10.1 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Canned Carrots with Salt contain similar levels of Potassium and Water per one kilogram.
• 1 kilogram of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Chopped Broccoli has 9.5 times more Omega 3, 2 times more Fiber and 4.4 times more Protein than Canned Carrots with Salt.
• While 1 kg of Drained Canned Carrots with Salt contains 1.8 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Canned Carrots with Salt offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Canned Carrots with Salt provide inadequate amounts of Omega 3 and Protein
• Both Frozen Chopped Broccoli, Unprepared as well as Drained Canned Carrots with Salt provide inadequate amounts of Energy and Omega 6 in one kilogram.