Comparing Nutrients in 1 pound Cooked Broccoli Raab VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Cooked Broccoli Raab	Frozen Carrots	Recommended Dietary Allowance
Energy	3.9% 113kcal	5.63% 163kcal	2900kcal per day for Men 19-50 years
Fat	2.43% 2.36g	2.15% 2.1g	97g per day for Men 19-50 years
Saturated Fat	1.26% 0.4g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	57% 0.91g	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	11% 14g	27.6% 36g	130g per day for Men 19-50 years
Sugars	3.88% 2.8g	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	1.5% 1.1g	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	% 1.04g	% 1.8g	g per day for Men 19-50 years
Sucrose	% 0.68g	% 18.4g	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	6.3% 3.54g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	114% 1030μg	358% 3221μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	16.6% 0.2mg	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	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.8% 1mg	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	80.5% 322μg	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	186% 168mg	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	76.5% 11.5mg	17.2% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	968% 1161μg	66.5% 80μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Frozen Carrots	Recommended Dietary Allowance
Calcium	53.5% 535mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	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	72% 5.76mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	75% 1.72mg	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	53% 372mg	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	31.4% 1066mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	17% 254mg	20.6% 308mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	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: Cooked Broccoli Raab VS Frozen Carrots per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Broccoli Raab 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 Cooked Broccoli Raab vs Frozen Carrots:

• 1 pound of Cooked Broccoli Raab has 3.8 times more Vitamin B1, 3.8 times more Vitamin B2, 4.3 times more Vitamin B3, 2.4 times more Vitamin B5, 2.3 times more Vitamin B6, 7.1 times more Vitamin B9, 14.8 times more Vitamin C, 4.4 times more Vitamin E and 14.5 times more Vitamin K than Frozen Carrots.
• While 1 lb of Frozen Carrots, Unprepared contains 3.1 times more Vitamin A than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Cooked Broccoli Raab has 3.3 times more Calcium, 2.9 times more Iron, 2.3 times more Magnesium, 2.2 times more Manganese, 2.5 times more Phosphorus, 1.5 times more Potassium, 1.9 times more Selenium and 1.6 times more Zinc than Frozen Carrots.
• Both Cooked Broccoli Raab and Frozen Carrots contain similar levels of Copper, Sodium 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 Cooked Broccoli Raab has 11.8 times more Omega 3 and 4.9 times more Protein than Frozen Carrots.
• While 1 lb of Frozen Carrots, Unprepared contains 2.5 times more Carbohydrate and 7.7 times more Sugars than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab 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 Cooked Broccoli Raab as well as Frozen Carrots, Unprepared provide inadequate amounts of Energy and Omega 6 in one pound.