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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids	9%	5%	86%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Canned Carrots with Liquids	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	7.93% 230kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	3.47% 0.59g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.2% 53.6g	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	34% 24.6g	18.6% 13.5g	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	3.6% 2.6g	11.4% 8.3g	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	% 2.8g	% 7.5g	g per day for Men 19-50 years
Sucrose	% 19g	NA	g per day for Men 19-50 years
Fiber	47.4% 18g	79% 30g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	620% 5580μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.8% 1.4mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	100% 1.3mg	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	20% 80μg	168% 670μg	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	22.2% 20mg	627% 564mg	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	48.7% 7.3mg	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	31% 310mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	42.2% 0.38mg	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	65% 5.2mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	128% 2.94mg	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	28.6% 200mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	46.5% 1580mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	25% 930g	24.7% 915g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Canned Carrots with Liquids has 10.7 times more Vitamin A than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 2.8 times more Vitamin B1, 3.6 times more Vitamin B2, 2 times more Vitamin B5, 8.4 times more Vitamin B9, 28.2 times more Vitamin C, 1.7 times more Vitamin E and 8.3 times more Vitamin K than Canned Carrots Solids and Liquids.
• Both Canned Carrots with Liquids and Frozen Chopped Broccoli provide similar amounts of Vitamin B3 and Vitamin B6 per one kilogram.
• 1 kilogram of Canned Carrots with Liquids have insufficient amounts of Vitamin B1
• Both Canned Carrots Solids and Liquids as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Canned Carrots with Liquids has 2.7 times more Copper, 1.5 times more Manganese and 1.4 times more Sodium than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 1.8 times more Calcium, 1.6 times more Iron, 2 times more Magnesium, 2.5 times more Phosphorus, 1.3 times more Potassium, 7 times more Selenium and 1.7 times more Zinc than Canned Carrots Solids and Liquids.
• Both Canned Carrots with Liquids and Frozen Chopped Broccoli contain similar levels of Water per one kilogram.
• 1 kilogram of Canned Carrots with Liquids lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Carrots with Liquids has 1.8 times more Sugars than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 13.1 times more Omega 3, 1.7 times more Fiber and 4.8 times more Protein than Canned Carrots Solids and Liquids.
• Both Canned Carrots with Liquids and Frozen Chopped Broccoli offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Canned Carrots with Liquids provide inadequate amounts of Omega 3 and Protein
• Both Canned Carrots Solids and Liquids as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Energy and Omega 6 in one kilogram.