Comparing Nutrients in 1 kilogram Canned Carrots with Liquids and Salt VS Boiled Spears Frozen Broccoli with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Boiled Spears Frozen Broccoli with Salt	36%	3%	61%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Boiled Spears Frozen Broccoli with Salt	Recommended Dietary Allowance
Energy	7.93% 230kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.3% 53.7g	41% 53.5g	130g per day for Men 19-50 years
Sugars	34% 24.6g	20% 14.4g	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	47.4% 18g	79% 30g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Boiled Spears Frozen Broccoli with Salt	Recommended Dietary Allowance
Vitamin A	681% 6130μg	62.2% 560μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.8% 1.4mg	55% 2.74mg	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	75% 300μg	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	446% 401mg	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	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	829% 995μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Boiled Spears Frozen Broccoli with Salt	Recommended Dietary Allowance
Calcium	31% 310mg	51% 510mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	47.8% 0.43mg	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	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	141% 3.25mg	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	78.6% 550mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	53% 1800mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	160% 2400mg	173% 2600mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	25% 930g	24.5% 907g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Boiled Spears Frozen Broccoli with Salt per 1 kg

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

Lets compare vitamin content per 1 kilogram of Canned Carrots with Liquids and Salt vs Boiled Spears Frozen Broccoli with Salt:

• 1 kilogram of Canned Carrots with Liquids and Salt has 10.9 times more Vitamin A than Boiled Spears Frozen Broccoli with Salt.
• While 1 kg of Boiled and Drained Spears Frozen Broccoli with Salt contains 2.9 times more Vitamin B1, 3 times more Vitamin B2, 2 times more Vitamin B5, 3.8 times more Vitamin B9, 20.1 times more Vitamin C, 1.8 times more Vitamin E and 10.2 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Boiled Spears Frozen Broccoli with Salt provide similar amounts of Vitamin B3 and Vitamin B6 per one kilogram.
• 1 kilogram of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• Both Canned Carrots Solids and Liquids with Salt as well as Boiled and Drained Spears Frozen Broccoli with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Carrots with Liquids and Salt vs Boiled Spears Frozen Broccoli with Salt:

• 1 kilogram of Canned Carrots with Liquids and Salt has 2.4 times more Copper and 1.4 times more Manganese than Boiled Spears Frozen Broccoli with Salt.
• While 1 kg of Boiled and Drained Spears Frozen Broccoli with Salt contains 1.6 times more Calcium, 2.2 times more Magnesium, 2.8 times more Phosphorus and 4.8 times more Selenium than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Boiled Spears Frozen Broccoli with Salt contain similar levels of Iron, Potassium, Sodium, Zinc and Water per one kilogram.
• 1 kilogram of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Carrots with Liquids and Salt has 1.7 times more Sugars than Boiled Spears Frozen Broccoli with Salt.
• While 1 kg of Boiled and Drained Spears Frozen Broccoli with Salt contains 5.3 times more Omega 3, 1.7 times more Fiber and 5.3 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Boiled Spears Frozen Broccoli with Salt offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Canned Carrots with Liquids and Salt provide inadequate amounts of Omega 3 and Protein
• Both Canned Carrots Solids and Liquids with Salt as well as Boiled and Drained Spears Frozen Broccoli with Salt provide inadequate amounts of Energy and Omega 6 in one kilogram.