Comparing Nutrients in 1 kilogram Cooked Frozen Carrots VS Broccoli Stalks

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Broccoli Stalks	33%	9%	58%

Macro Nutrients

	Cooked Frozen Carrots	Broccoli Stalks	Recommended Dietary Allowance
Energy	12.8% 370kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	3.6% 3.5g	97g per day for Men 19-50 years
Saturated Fat	3.75% 1.2g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	80.6% 1.3g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	2.24% 0.38g	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	40.3% 52.4g	130g per day for Men 19-50 years
Sugars	56.3% 40.8g	NA	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	NA	38g per day for Men 19-50 years
Protein	10.4% 5.8g	53.2% 30g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Broccoli Stalks	Recommended Dietary Allowance
Vitamin A	940% 8460μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	54% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.16mg	40% 6.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.8% 1.74mg	107% 5.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.6% 0.84mg	122% 1.6mg	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	178% 710μg	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	1036% 932mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	113% 136μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Broccoli Stalks	Recommended Dietary Allowance
Calcium	35% 350mg	48% 480mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	50% 0.45mg	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	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	100% 2.3mg	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	94% 660mg	700mg per day for Men 19-50 years
Potassium	56.5% 1920mg	96% 3250mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	54.5% 30μg	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	18% 270mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	24.4% 903g	24.5% 907g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Cooked Frozen Carrots has 42.3 times more Vitamin A than Broccoli Stalks.
• While 1 kg of Raw Broccoli Stalks contains 2.2 times more Vitamin B1, 3.2 times more Vitamin B2, 1.5 times more Vitamin B3, 3.1 times more Vitamin B5, 1.9 times more Vitamin B6, 6.5 times more Vitamin B9 and 40.5 times more Vitamin C than Boiled and Drained Frozen Carrots.
• Both Boiled and Drained Frozen Carrots as well as Raw Broccoli Stalks have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Cooked Frozen Carrots has 1.8 times more Copper and 2.2 times more Sodium than Broccoli Stalks.
• While 1 kg of Raw Broccoli Stalks contains 1.4 times more Calcium, 1.7 times more Iron, 2.3 times more Magnesium, 1.4 times more Manganese, 2.1 times more Phosphorus, 1.7 times more Potassium and 5 times more Selenium than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Broccoli Stalks contain similar levels of 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 1.5 times more Carbohydrate than Broccoli Stalks.
• While 1 kg of Raw Broccoli Stalks contains 2.9 times more Omega 3 and 5.1 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 Broccoli Stalks provide inadequate amounts of Energy and Omega 6 in one kilogram.