Comparing Nutrients in 1 kilogram Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix	15%	5%	80%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	12.8% 370kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	4.18% 0.71g	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	56.2% 73g	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	33.2% 24g	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	NA	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	NA	% 7.5g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	81.6% 31g	79% 30g	38g per day for Men 19-50 years
Protein	25% 14g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	648% 5830μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.8mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	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	45% 180μg	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	42.2% 38mg	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	19.3% 2.9mg	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	152% 182μg	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	21% 210mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	42.2% 0.38mg	0.9mg per day for Men 19-50 years
Fluoride	9.25% 370μg	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	81.3% 6.5mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	NA	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	53% 370mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	40.6% 1380mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	17.3% 260mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	46.4% 5.1mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	24.4% 902g	24.7% 915g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix VS Frozen Chopped Broccoli per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix 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, Green Beans, Peas, Lima Beans and Corn mix vs Frozen Chopped Broccoli:

• 1 kilogram of Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix has 11.2 times more Vitamin A than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 1.8 times more Vitamin B1, 2.4 times more Vitamin B2, 1.6 times more Vitamin B6, 3.7 times more Vitamin B9, 14.8 times more Vitamin C, 4.2 times more Vitamin E and 4.5 times more Vitamin K than Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn.
• Both Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix and Frozen Chopped Broccoli provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix have insufficient amounts of Vitamin E
• Both Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn 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, Green Beans, Peas, Lima Beans and Corn mix vs Frozen Chopped Broccoli:

• 1 kilogram of Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix has 2.7 times more Copper than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 2.7 times more Calcium, 1.4 times more Phosphorus, 1.5 times more Potassium and 9.3 times more Selenium than Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn.
• Both Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix and Frozen Chopped Broccoli contain similar levels of Iron, Magnesium, Zinc and Water per one kilogram.
• 1 kilogram of Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix has 1.5 times more Carbohydrate and 1.8 times more Sugars than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 3.9 times more Omega 3 and 2 times more Protein than Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn.
• Both Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix and Frozen Chopped Broccoli offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix provide inadequate amounts of Omega 3
• Both Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Energy and Omega 6 in one kilogram.