Comparing Nutrients in 1 pound Boiled Carrots VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Boiled Carrots	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	5.47% 159kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	35.4% 0.57g	1.6g per day for Men 19-50 years
Omega 6	2.32% 0.39g	0.99% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.7% 37.3g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	21.6% 15.6g	9.2% 6.67g	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	2.25% 1.63g	NA	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	% 1.8g	NA	g per day for Men 19-50 years
Sucrose	% 12.2g	NA	g per day for Men 19-50 years
Fiber	36% 13.6g	36% 13.6g	38g per day for Men 19-50 years
Protein	6.16% 3.45g	24.8% 14g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	429% 3865μg	28.7% 259μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	39.8% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.3% 2.93mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	61% 0.79mg	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	16% 63.5μg	107% 426μg	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	18% 16.3mg	344% 310mg	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	31% 4.67mg	41% 6.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.8% 62μg	383% 460μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	13.6% 136mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	8.57% 0.077mg	18% 0.16mg	0.9mg per day for Men 19-50 years
Fluoride	5.4% 215μg	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	19.3% 1.54mg	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	50.5% 1.16mg	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	19.4% 136mg	38.2% 268mg	700mg per day for Men 19-50 years
Potassium	31.4% 1066mg	33.4% 1134mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	15.7% 8.6μg	55μg per day for Men 19-50 years
Sodium	17.5% 263mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	11% 409g	11% 411g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Carrots vs Frozen Broccoli Spears:

• Boiled and Drained Carrots have 14.9 times more Vitamin A and 1.4 times more Vitamin B3 than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 2.6 times more Vitamin B2, 6.7 times more Vitamin B9, 19 times more Vitamin C, 1.3 times more Vitamin E and 7.4 times more Vitamin K than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Frozen Broccoli Spears have similar amounts of Vitamin B1, Vitamin B5 and Vitamin B6 per 1 lb.
• Both Boiled and Drained Carrots as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Carrots vs Frozen Broccoli Spears:

• Boiled and Drained Carrots have 3.4 times more Sodium than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 1.4 times more Calcium, 2.1 times more Copper, 2.1 times more Iron, 1.6 times more Magnesium, 1.7 times more Manganese, 2 times more Phosphorus, 2.7 times more Selenium and 1.7 times more Zinc than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Frozen Broccoli Spears have similar amounts of Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Carrots have 1.2 times more Energy, 1.5 times more Carbohydrate and 2.3 times more Sugars than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 125 times more Omega 3 and 4 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Frozen Broccoli Spears have similar amounts of Fiber per 1 lb.
• Both Boiled and Drained Carrots as well as Frozen Broccoli Spears have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.