Comparing Nutrients in 1 kilogram Cooked Frozen Carrots VS Chinese Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Chinese Broccoli	16%	23%	61%

Macro Nutrients

	Cooked Frozen Carrots	Chinese Broccoli	Recommended Dietary Allowance
Energy	12.8% 370kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	7.84% 7.6g	97g per day for Men 19-50 years
Saturated Fat	3.75% 1.2g	3.63% 1.16g	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	169% 2.7g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	4.7% 0.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59.5% 77.3g	36% 46.7g	130g per day for Men 19-50 years
Sugars	56.3% 40.8g	12% 8.8g	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	3.86% 2.8g	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	% 3.6g	NA	g per day for Men 19-50 years
Sucrose	% 34.4g	NA	g per day for Men 19-50 years
Fiber	87% 33g	68.4% 26g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	21.4% 12g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Chinese Broccoli	Recommended Dietary Allowance
Vitamin A	940% 8460μg	96% 860μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	118% 1.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.16mg	28.7% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.8% 1.74mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.6% 0.84mg	57% 0.74mg	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	27.5% 110μg	260% 1040μg	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	25.6% 23mg	329% 296mg	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	67.3% 10mg	33.3% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	113% 136μg	743% 891μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Chinese Broccoli	Recommended Dietary Allowance
Calcium	35% 350mg	105% 1050mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	71% 0.64mg	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	66.3% 5.3mg	73.8% 5.9mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	45.2% 190mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	NA	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	44.3% 310mg	61.4% 430mg	700mg per day for Men 19-50 years
Potassium	56.5% 1920mg	80.6% 2740mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	25.5% 14μg	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	24.4% 903g	25% 926g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Chinese Broccoli per 1 kg

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

Lets compare vitamin content per 1 kilogram of Cooked Frozen Carrots vs Chinese Broccoli:

• 1 kilogram of Cooked Frozen Carrots has 9.8 times more Vitamin A and 2 times more Vitamin E than Chinese Broccoli.
• While 1 kg of Raw Chinese Broccoli contains 3.3 times more Vitamin B1, 4.1 times more Vitamin B2, 9.5 times more Vitamin B9, 12.9 times more Vitamin C and 6.6 times more Vitamin K than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Chinese Broccoli provide similar amounts of Vitamin B3 and Vitamin B6 per one kilogram.
• Both Boiled and Drained Frozen Carrots as well as Raw Chinese Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Frozen Carrots vs Chinese Broccoli:

• 1 kilogram of Cooked Frozen Carrots has 1.3 times more Copper and 8.4 times more Sodium than Chinese Broccoli.
• While 1 kg of Raw Chinese Broccoli contains 3 times more Calcium, 1.7 times more Magnesium, 1.4 times more Phosphorus, 1.4 times more Potassium and 2.3 times more Selenium than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Chinese Broccoli contain similar levels of Iron, Zinc and Water per one kilogram.
• 1 kilogram of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Frozen Carrots has 1.7 times more Carbohydrate, 4.6 times more Sugars and 1.3 times more Fiber than Chinese Broccoli.
• While 1 kg of Raw Chinese Broccoli contains 6.2 times more Omega 3 and 2.1 times more Protein than Boiled and Drained Frozen Carrots.
• 1 kilogram of Cooked Frozen Carrots provide inadequate amounts of Protein
• Both Boiled and Drained Frozen Carrots as well as Raw Chinese Broccoli provide inadequate amounts of Energy and Omega 6 in one kilogram.