Comparing Nutrients in 1 pound Cooked Broccoli Raab VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Cooked Broccoli Raab	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	3.9% 113kcal	5.8% 168kcal	2900kcal per day for Men 19-50 years
Fat	2.43% 2.36g	3.18% 3.1g	97g per day for Men 19-50 years
Saturated Fat	1.26% 0.4g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	57% 0.91g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	7.7% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14g	27% 35g	130g per day for Men 19-50 years
Sugars	3.88% 2.8g	25.5% 18.5g	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	1.5% 1.1g	1.75% 1.27g	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	% 1.04g	% 1.63g	g per day for Men 19-50 years
Sucrose	% 0.68g	% 15.6g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	39.4% 15g	38g per day for Men 19-50 years
Protein	31% 17.4g	4.7% 2.63g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	114% 1030μg	426% 3837μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.14mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.8% 1mg	29.3% 0.38mg	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	80.5% 322μg	12.5% 50μg	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	186% 168mg	11.6% 10.4mg	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	76.5% 11.5mg	30.5% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	968% 1161μg	51.4% 61.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	53.5% 535mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	41.3% 0.37mg	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	72% 5.76mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	75% 1.72mg	33% 0.76mg	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% 372mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	25.6% 871mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	17% 254mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	11.2% 415g	11% 410g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Cooked Frozen Carrots per 1 lb

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

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

• 1 pound of Cooked Broccoli Raab has 5.6 times more Vitamin B1, 3.8 times more Vitamin B2, 4.8 times more Vitamin B3, 2.6 times more Vitamin B5, 2.6 times more Vitamin B6, 6.5 times more Vitamin B9, 16.1 times more Vitamin C, 2.5 times more Vitamin E and 18.8 times more Vitamin K than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 3.7 times more Vitamin A than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Broccoli Raab vs Cooked Frozen Carrots:

• 1 pound of Cooked Broccoli Raab has 3.4 times more Calcium, 2.4 times more Iron, 2.5 times more Magnesium, 2.3 times more Manganese, 2.6 times more Phosphorus, 1.8 times more Potassium, 2.2 times more Selenium and 1.5 times more Zinc than Cooked Frozen Carrots.
• Both Cooked Broccoli Raab and Cooked Frozen Carrots contain similar levels of Copper, Sodium and Water per one pound.
• 1 pound of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Broccoli Raab has 4.6 times more Omega 3 and 6.6 times more Protein than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 2.5 times more Carbohydrate and 6.6 times more Sugars than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Cooked Frozen Carrots offer comparable quantities of Fiber per one pound.
• 1 pound of Cooked Frozen Carrots provide inadequate amounts of Protein
• Both Cooked Broccoli Raab as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Energy and Omega 6 in one pound.