Comparing Nutrients in 1 pound Broccoli Raab VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Broccoli Raab	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	3.44% 100kcal	5.8% 168kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	3.18% 3.1g	97g per day for Men 19-50 years
Saturated Fat	1.18% 0.38g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	53.6% 0.86g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	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	9.94% 13g	27% 35g	130g per day for Men 19-50 years
Sugars	2.38% 1.72g	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	1.06% 0.77g	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	% 0.45g	% 1.63g	g per day for Men 19-50 years
Sucrose	% 0.5g	% 15.6g	g per day for Men 19-50 years
Fiber	32.2% 12.2g	39.4% 15g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	4.7% 2.63g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	66% 594μg	426% 3837μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.2% 0.73mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.54mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.2% 1.46mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.7% 0.78mg	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	94% 376μg	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	102% 92mg	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	49% 7.35mg	30.5% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	51.4% 61.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	49% 490mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	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	121% 9.7mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	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	47.3% 331mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	25.6% 871mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	31.8% 3.5mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	11.3% 420g	11% 410g	3700g per day for Men 19-50 years

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

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

• 1 pound of Broccoli Raab has 5.4 times more Vitamin B1, 3.5 times more Vitamin B2, 2.9 times more Vitamin B3, 1.9 times more Vitamin B5, 2 times more Vitamin B6, 7.5 times more Vitamin B9, 8.8 times more Vitamin C, 1.6 times more Vitamin E and 16.5 times more Vitamin K than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 6.5 times more Vitamin A than Raw Broccoli Raab.
• Both Raw 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 Broccoli Raab vs Cooked Frozen Carrots:

• 1 pound of Broccoli Raab has 3.1 times more Calcium, 4 times more Iron, 2 times more Magnesium, 2.4 times more Manganese, 2.4 times more Phosphorus and 2.2 times more Zinc than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 2 times more Copper and 1.8 times more Sodium than Raw Broccoli Raab.
• Both Broccoli Raab and Cooked Frozen Carrots contain similar levels of Potassium and Water per one pound.
• Both Raw Broccoli Raab as well as Boiled and Drained Frozen Carrots lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Broccoli Raab has 4.3 times more Omega 3 and 5.5 times more Protein than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 2.7 times more Carbohydrate and 10.7 times more Sugars than Raw Broccoli Raab.
• Both 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 Raw Broccoli Raab as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Energy and Omega 6 in one pound.