Comparing Nutrients in 1 pound Dry Carrot VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Dry Carrot	9%	4%	87%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Dry Carrot	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	53.3% 1547kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	6.97% 6.76g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	3.63% 1.16g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	27% 0.43g	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	278% 361g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	243% 176g	8.45% 6.12g	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	NA	5.2% 3.76g	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	NA	% 3.4g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	282% 107g	36% 13.6g	38g per day for Men 19-50 years
Protein	65.6% 36.7g	22.8% 12.7g	56g per day for Men 19-50 years

Vitamins

	Dry Carrot	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	1725% 15526μg	26.2% 236μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	202% 2.42mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	145% 1.9mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	186% 29.8mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	133% 6.67mg	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	363% 4.7mg	45.4% 0.59mg	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	62.4% 249μg	76% 304μg	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	73.6% 66.2mg	284% 256mg	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	165% 24.7mg	37% 5.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	408% 490μg	307% 368μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Carrot	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	96% 962mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	186% 1.68mg	19% 0.17mg	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	223% 18mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	127% 535mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	220% 5.06mg	58% 1.33mg	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	224% 1569mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	339% 11521mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	71% 39μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	83% 1247mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	64.7% 7.12mg	19.8% 2.18mg	11mg per day for Men 19-50 years
Water	0.49% 18g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Carrot VS Frozen Chopped Broccoli per 1 lb

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

Lets compare vitamin content per 1 pound of Dry Carrot vs Frozen Chopped Broccoli:

• 1 pound of Dry Carrot has 65.8 times more Vitamin A, 10.1 times more Vitamin B1, 4.3 times more Vitamin B2, 14 times more Vitamin B3, 5.3 times more Vitamin B5, 8 times more Vitamin B6, 4.5 times more Vitamin E and 1.3 times more Vitamin K than Frozen Chopped Broccoli.
• While 1 lb of Frozen Chopped Broccoli, Unprepared contains 3.9 times more Vitamin C than Dehydrated Carrot.
• Both Dry Carrot and Frozen Chopped Broccoli provide similar amounts of Vitamin B9 per one pound.
• Both Dehydrated Carrot as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Dry Carrot vs Frozen Chopped Broccoli:

• 1 pound of Dry Carrot has 3.8 times more Calcium, 9.7 times more Copper, 4.9 times more Iron, 6.6 times more Magnesium, 3.8 times more Manganese, 6.9 times more Phosphorus, 12 times more Potassium, 3.1 times more Selenium, 11.5 times more Sodium and 3.3 times more Zinc than Frozen Chopped Broccoli.
• While 1 lb of Frozen Chopped Broccoli, Unprepared contains 22.9 times more Water than Dehydrated Carrot.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dry Carrot has 13.1 times more Energy, 20.5 times more Omega 6, 16.6 times more Carbohydrate, 28.8 times more Sugars, 7.9 times more Fiber and 2.9 times more Protein than Frozen Chopped Broccoli.
• Both Dry Carrot and Frozen Chopped Broccoli offer comparable quantities of Omega 3 per one pound.
• 1 pound of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6