Comparing Nutrients in 1 pound Frozen Chopped Broccoli VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Frozen Chopped Broccoli	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	4.07% 118kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	29.8% 0.48g	2.27% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	1.5% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.7% 21.7g	18.7% 24.4g	130g per day for Men 19-50 years
Sugars	8.45% 6.12g	15.4% 11g	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	5.2% 3.76g	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	% 3.4g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	36% 13.6g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	22.8% 12.7g	4.7% 2.63g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	26.2% 236μg	309% 2781μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	7.2% 0.086mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.5% 0.44mg	9.42% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.3% 1.27mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	39% 0.51mg	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	76% 304μg	9.07% 36.3μg	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	284% 256mg	10% 9.07mg	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	37% 5.53mg	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	307% 368μg	37% 44.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	25.4% 254mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	52% 0.47mg	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	46% 3.67mg	29.5% 2.36mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	88.7% 2.04mg	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	32.4% 227mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	28.3% 962mg	23% 785mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	7.26% 109mg	72.6% 1089mg	1500mg per day for Men 19-50 years
Zinc	19.8% 2.18mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	11.2% 415g	11.4% 422g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Canned Carrots with Liquids and Salt per 1 lb

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

Lets compare vitamin content per 1 pound of Frozen Chopped Broccoli vs Canned Carrots with Liquids and Salt:

• 1 pound of Frozen Chopped Broccoli has 2.8 times more Vitamin B1, 3.6 times more Vitamin B2, 2 times more Vitamin B5, 8.4 times more Vitamin B9, 28.2 times more Vitamin C, 1.7 times more Vitamin E and 8.3 times more Vitamin K than Canned Carrots with Liquids and Salt.
• While 1 lb of Canned Carrots Solids and Liquids with Salt contains 11.8 times more Vitamin A than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Canned Carrots with Liquids and Salt provide similar amounts of Vitamin B3 and Vitamin B6 per one pound.
• 1 pound of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• Both Frozen Chopped Broccoli, Unprepared as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Frozen Chopped Broccoli vs Canned Carrots with Liquids and Salt:

• 1 pound of Frozen Chopped Broccoli has 1.8 times more Calcium, 1.6 times more Iron, 2 times more Magnesium, 2.5 times more Phosphorus, 1.2 times more Potassium, 7 times more Selenium and 1.7 times more Zinc than Canned Carrots with Liquids and Salt.
• While 1 lb of Canned Carrots Solids and Liquids with Salt contains 2.7 times more Copper, 1.5 times more Manganese and 10 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Canned Carrots with Liquids and Salt contain similar levels of Water per one pound.
• 1 pound of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Chopped Broccoli has 13.1 times more Omega 3, 1.7 times more Fiber and 4.8 times more Protein than Canned Carrots with Liquids and Salt.
• While 1 lb of Canned Carrots Solids and Liquids with Salt contains 1.8 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Canned Carrots with Liquids and Salt offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Canned Carrots with Liquids and Salt provide inadequate amounts of Omega 3 and Protein
• Both Frozen Chopped Broccoli, Unprepared as well as Canned Carrots Solids and Liquids with Salt provide inadequate amounts of Energy and Omega 6 in one pound.