Comparing Nutrients in 1 kilogram Frozen Carrots VS Flower Clusters Broccoli

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Flower Clusters Broccoli	34%	9%	57%

Macro Nutrients

	Frozen Carrots	Flower Clusters Broccoli	Recommended Dietary Allowance
Energy	12.4% 360kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	4.74% 4.6g	3.6% 3.5g	97g per day for Men 19-50 years
Saturated Fat	1.47% 0.47g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	80.6% 1.3g	1.6g per day for Men 19-50 years
Omega 6	14.5% 2.47g	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	60.8% 79g	39% 50.6g	130g per day for Men 19-50 years
Sugars	65.7% 47.6g	20.4% 15g	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	4.28% 3.1g	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	% 4g	NA	g per day for Men 19-50 years
Sucrose	% 40.5g	NA	g per day for Men 19-50 years
Fiber	87% 33g	60.5% 23g	38g per day for Men 19-50 years
Protein	14% 7.8g	53.2% 30g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Flower Clusters Broccoli	Recommended Dietary Allowance
Vitamin A	789% 7100μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.7% 0.44mg	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	29% 4.64mg	40% 6.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	107% 5.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73% 0.95mg	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	25% 100μg	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	27.8% 25mg	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	38% 5.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	147% 176μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Flower Clusters Broccoli	Recommended Dietary Allowance
Calcium	36% 360mg	48% 480mg	1000mg per day for Men 19-50 years
Copper	82.2% 0.74mg	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	55% 4.4mg	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	74.3% 1.7mg	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	47% 330mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	96% 3250mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	54.5% 30μg	55μg per day for Men 19-50 years
Sodium	45.3% 680mg	18% 270mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	24.3% 900g	24.5% 907g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Flower Clusters Broccoli per 1 kg

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

Lets compare vitamin content per 1 kilogram of Frozen Carrots vs Flower Clusters Broccoli:

• 1 kg of Raw Flower Clusters Broccoli contains 1.5 times more Vitamin B1, 3.2 times more Vitamin B2, 1.4 times more Vitamin B3, 2.9 times more Vitamin B5, 1.7 times more Vitamin B6, 7.1 times more Vitamin B9 and 37.3 times more Vitamin C than Frozen Carrots, Unprepared.
• Both Frozen Carrots, Unprepared as well as Raw Flower Clusters Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Carrots vs Flower Clusters Broccoli:

• 1 kilogram of Frozen Carrots has 1.6 times more Copper and 2.5 times more Sodium than Flower Clusters Broccoli.
• While 1 kg of Raw Flower Clusters Broccoli contains 1.3 times more Calcium, 2 times more Iron, 2.1 times more Magnesium, 1.3 times more Manganese, 2 times more Phosphorus, 1.4 times more Potassium and 4.3 times more Selenium than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Flower Clusters Broccoli contain similar levels of Zinc and Water per one kilogram.
• 1 kilogram of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Carrots has 1.6 times more Carbohydrate, 3.2 times more Sugars and 1.4 times more Fiber than Flower Clusters Broccoli.
• While 1 kg of Raw Flower Clusters Broccoli contains 7.6 times more Omega 3 and 3.8 times more Protein than Frozen Carrots, Unprepared.
• 1 kilogram of Frozen Carrots provide inadequate amounts of Omega 3 and Protein
• Both Frozen Carrots, Unprepared as well as Raw Flower Clusters Broccoli provide inadequate amounts of Energy and Omega 6 in one kilogram.