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

Macros Ratio

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

Macro Nutrients

	Frozen Chopped Broccoli	Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix	Recommended Dietary Allowance
Energy	4.07% 118kcal	5.8% 168kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	29.8% 0.48g	7.65% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	1.9% 0.32g	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	25.5% 33g	130g per day for Men 19-50 years
Sugars	8.45% 6.12g	15% 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	37% 14g	38g per day for Men 19-50 years
Protein	22.8% 12.7g	11.3% 6.35g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix	Recommended Dietary Allowance
Vitamin A	26.2% 236μg	294% 2644μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.5% 0.44mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	13.6% 2.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.3% 1.27mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	28% 0.36mg	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	20.4% 81.6μg	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	19% 17.2mg	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	8.77% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	307% 368μg	68.8% 82.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix	Recommended Dietary Allowance
Calcium	25.4% 254mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	52.4% 0.47mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4.2% 168μg	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	37% 2.95mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	NA	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	24% 168mg	700mg per day for Men 19-50 years
Potassium	28.3% 962mg	18.4% 626mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	7.26% 109mg	7.86% 118mg	1500mg per day for Men 19-50 years
Zinc	19.8% 2.18mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	11.2% 415g	11% 409g	3700g per day for Men 19-50 years

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

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

• 1 pound of Frozen Chopped Broccoli has 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 Carrots, Green Beans, Peas, Lima Beans and Corn mix.
• While 1 lb of Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn contains 11.2 times more Vitamin A than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix have insufficient amounts of Vitamin E
• Both Frozen Chopped Broccoli, Unprepared as well as Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Frozen Chopped Broccoli vs Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix:

• 1 pound of Frozen Chopped Broccoli has 2.7 times more Calcium, 1.2 times more Iron, 1.4 times more Phosphorus, 1.5 times more Potassium and 9.3 times more Selenium than Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix.
• While 1 lb of Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn contains 2.7 times more Copper than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix contain similar levels of Magnesium, Zinc and Water per one pound.
• 1 pound of Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

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