Comparing Nutrients in 1 pound Frozen Chopped Broccoli VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Frozen Chopped Broccoli	Frozen Carrots	Recommended Dietary Allowance
Energy	4.07% 118kcal	5.63% 163kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	2.15% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	29.8% 0.48g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	6.6% 1.12g	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	27.6% 36g	130g per day for Men 19-50 years
Sugars	8.45% 6.12g	29.8% 21.6g	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	1.94% 1.4g	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	% 1.8g	g per day for Men 19-50 years
Sucrose	NA	% 18.4g	g per day for Men 19-50 years
Fiber	36% 13.6g	39.4% 15g	38g per day for Men 19-50 years
Protein	22.8% 12.7g	6.3% 3.54g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	26.2% 236μg	358% 3221μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	16.6% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.5% 0.44mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.3% 1.27mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	33% 0.43mg	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	11.3% 45.4μg	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	12.6% 11.3mg	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	17.2% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	307% 368μg	66.5% 80μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Frozen Carrots	Recommended Dietary Allowance
Calcium	25.4% 254mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	37.3% 0.34mg	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	25% 2mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	33.7% 0.78mg	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	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	28.3% 962mg	31.4% 1066mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	7.26% 109mg	20.6% 308mg	1500mg per day for Men 19-50 years
Zinc	19.8% 2.18mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	11.2% 415g	11% 408g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Frozen Carrots per 1 lb

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

Lets compare vitamin content per 1 pound of Frozen Chopped Broccoli vs Frozen Carrots:

• 1 pound of Frozen Chopped Broccoli has 1.2 times more Vitamin B1, 2.6 times more Vitamin B2, 1.5 times more Vitamin B5, 1.4 times more Vitamin B6, 6.7 times more Vitamin B9, 22.6 times more Vitamin C, 2.1 times more Vitamin E and 4.6 times more Vitamin K than Frozen Carrots.
• While 1 lb of Frozen Carrots, Unprepared contains 13.7 times more Vitamin A than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Frozen Carrots provide similar amounts of Vitamin B3 per one pound.
• Both Frozen Chopped Broccoli, Unprepared as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Frozen Chopped Broccoli vs Frozen Carrots:

• 1 pound of Frozen Chopped Broccoli has 1.6 times more Calcium, 1.8 times more Iron, 1.5 times more Magnesium, 1.7 times more Manganese, 1.5 times more Phosphorus, 4 times more Selenium and 1.5 times more Zinc than Frozen Carrots.
• While 1 lb of Frozen Carrots, Unprepared contains 1.9 times more Copper and 2.8 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Frozen Carrots contain similar levels of Potassium and Water per one pound.
• 1 pound of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Chopped Broccoli has 6.2 times more Omega 3 and 3.6 times more Protein than Frozen Carrots.
• While 1 lb of Frozen Carrots, Unprepared contains 1.7 times more Carbohydrate and 3.5 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Frozen Carrots offer comparable quantities of Fiber per one pound.
• 1 pound of Frozen Carrots provide inadequate amounts of Omega 3 and Protein
• Both Frozen Chopped Broccoli, Unprepared as well as Frozen Carrots, Unprepared provide inadequate amounts of Energy and Omega 6 in one pound.