Comparing Nutrients in 1 pound Broccoli VS Cooked Frozen Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Cooked Frozen Carrots with Salt	6%	16%	78%

Macro Nutrients

	Broccoli	Cooked Frozen Carrots with Salt	Recommended Dietary Allowance
Energy	5.3% 154kcal	5.8% 168kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	3.18% 3.1g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	1.87% 0.6g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	8.5% 1.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	27% 35g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	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	4.25% 3.1g	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	% 2.22g	% 1.63g	g per day for Men 19-50 years
Sucrose	% 0.45g	% 15.6g	g per day for Men 19-50 years
Fiber	31% 11.8g	39.4% 15g	38g per day for Men 19-50 years
Protein	23% 12.8g	4.7% 2.63g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Cooked Frozen Carrots with Salt	Recommended Dietary Allowance
Vitamin A	15.6% 141μg	426% 3837μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	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	71.4% 286μg	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	450% 405mg	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	23.6% 3.54mg	30.5% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	384% 461μg	51.4% 61.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Cooked Frozen Carrots with Salt	Recommended Dietary Allowance
Calcium	21.3% 213mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	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	41.4% 3.3mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	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	42.8% 299mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	42% 1433mg	25.6% 871mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	89.2% 1338mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	11% 405g	11% 410g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 2.4 times more Vitamin B1, 3.2 times more Vitamin B2, 1.5 times more Vitamin B3, 3.3 times more Vitamin B5, 2.1 times more Vitamin B6, 5.7 times more Vitamin B9, 38.8 times more Vitamin C and 7.5 times more Vitamin K than Boiled Frozen Carrots, drained with Salt.
• While Boiled Frozen Carrots, drained with Salt contain 27.3 times more Vitamin A and 1.3 times more Vitamin E than Raw Broccoli.
• Both Raw Broccoli as well as Boiled Frozen Carrots, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Raw Broccoli has 1.3 times more Calcium, 1.4 times more Iron, 1.9 times more Magnesium, 1.3 times more Manganese, 2.1 times more Phosphorus, 1.6 times more Potassium and 4.2 times more Selenium than Boiled Frozen Carrots, drained with Salt.
• While Boiled Frozen Carrots, drained with Salt contain 1.7 times more Copper and 8.9 times more Sodium than Raw Broccoli.
• Both Raw Broccoli and Boiled Frozen Carrots, drained with Salt have similar amounts of Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Broccoli has more Omega 3 and 4.9 times more Protein than Boiled Frozen Carrots, drained with Salt.
• While Boiled Frozen Carrots, drained with Salt contain 6.5 times more Omega 6, 2.4 times more Sugars and 1.3 times more Fiber than Raw Broccoli.
• Both Raw Broccoli and Boiled Frozen Carrots, drained with Salt have similar amounts of Energy and Carbohydrate per 1 lb.
• Both Raw Broccoli as well as Boiled Frozen Carrots, drained with Salt have insufficient amounts of Fat, Cholesterol, Fructose, Glucose and Sucrose in 1 lb.