Comparing Nutrients in 1 kilogram Canned Carrot Juice VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Canned Carrot Juice	9%	3%	88%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Canned Carrot Juice	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	13.8% 400kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	78% 1.25g	1.6g per day for Men 19-50 years
Omega 6	3.6% 0.61g	2.18% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71.4% 93g	41% 53.5g	130g per day for Men 19-50 years
Sugars	54% 39g	20.3% 14.7g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	21% 8g	79% 30g	38g per day for Men 19-50 years
Protein	17% 9.5g	54.6% 30.6g	56g per day for Men 19-50 years

Vitamins

	Canned Carrot Juice	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	1062% 9560μg	63.3% 570μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.7% 0.92mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.3% 0.55mg	87.7% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.86mg	29% 4.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.6% 2.28mg	48.4% 2.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	167% 2.17mg	135% 1.75mg	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	10% 40μg	235% 940μg	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	94% 85mg	759% 683mg	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	77.3% 11.6mg	90% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	129% 155μg	845% 1014μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrot Juice	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	24% 240mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	40% 0.36mg	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	57.5% 4.6mg	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	56.5% 1.3mg	111% 2.56mg	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	60% 420mg	84.3% 590mg	700mg per day for Men 19-50 years
Potassium	86% 2920mg	73.5% 2500mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	44% 660mg	11.3% 170mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	24% 889g	24.5% 906g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrot Juice VS Frozen Broccoli Spears per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Carrot Juice versus 1 kg of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Carrot Juice vs Frozen Broccoli Spears:

• 1 kilogram of Canned Carrot Juice has 16.8 times more Vitamin A, 1.3 times more Vitamin B1 and 1.2 times more Vitamin B6 than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains 2.1 times more Vitamin B2, 23.5 times more Vitamin B9, 8 times more Vitamin C and 6.5 times more Vitamin K than Canned Carrot Juice.
• Both Canned Carrot Juice and Frozen Broccoli Spears provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin E per one kilogram.
• 1 kilogram of Canned Carrot Juice have insufficient amounts of Vitamin B9
• Both Canned Carrot Juice as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Carrot Juice vs Frozen Broccoli Spears:

• 1 kilogram of Canned Carrot Juice has 1.3 times more Copper and 3.9 times more Sodium than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains 1.7 times more Calcium, 1.6 times more Iron, 2 times more Manganese, 1.4 times more Phosphorus, 3.2 times more Selenium and 1.9 times more Zinc than Canned Carrot Juice.
• Both Canned Carrot Juice and Frozen Broccoli Spears contain similar levels of Magnesium, Potassium and Water per one kilogram.
• 1 kilogram of Canned Carrot Juice lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Carrot Juice has 1.7 times more Carbohydrate and 2.7 times more Sugars than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains 13.9 times more Omega 3, 3.8 times more Fiber and 3.2 times more Protein than Canned Carrot Juice.
• 1 kilogram of Canned Carrot Juice provide inadequate amounts of Omega 3 and Protein
• Both Canned Carrot Juice as well as Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6 in one kilogram.