Comparing Nutrients in 1 pound Cooked Frozen Carrots VS Chinese Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Chinese Broccoli	16%	23%	61%

Macro Nutrients

	Cooked Frozen Carrots	Chinese Broccoli	Recommended Dietary Allowance
Energy	5.8% 168kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	3.18% 3.1g	3.55% 3.45g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	1.64% 0.53g	32g per day for Men 19-50 years
Omega 3	12.5% 0.2g	77% 1.23g	1.6g per day for Men 19-50 years
Omega 6	7.7% 1.3g	2.13% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	16.3% 21g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	5.5% 4g	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	1.75% 1.27g	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	% 1.63g	NA	g per day for Men 19-50 years
Sucrose	% 15.6g	NA	g per day for Men 19-50 years
Fiber	39.4% 15g	31% 11.8g	38g per day for Men 19-50 years
Protein	4.7% 2.63g	9.7% 5.44g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Chinese Broccoli	Recommended Dietary Allowance
Vitamin A	426% 3837μg	43.3% 390μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.3% 0.14mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	53.4% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.8% 1.9mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.8% 0.79mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.3% 0.38mg	26% 0.34mg	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	12.5% 50μg	118% 472μg	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	11.6% 10.4mg	149% 134mg	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	30.5% 4.6mg	15% 2.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.4% 61.7μg	337% 404μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Chinese Broccoli	Recommended Dietary Allowance
Calcium	16% 159mg	47.6% 476mg	1000mg per day for Men 19-50 years
Copper	41.3% 0.37mg	32.3% 0.29mg	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	30% 2.4mg	33.5% 2.68mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	20.5% 86mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	NA	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	20% 141mg	28% 195mg	700mg per day for Men 19-50 years
Potassium	25.6% 871mg	36.6% 1243mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	18% 268mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	11% 410g	11.3% 420g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Cooked Frozen Carrots has 9.8 times more Vitamin A and 2 times more Vitamin E than Chinese Broccoli.
• While 1 lb of Raw Chinese Broccoli contains 3.3 times more Vitamin B1, 4.1 times more Vitamin B2, 9.5 times more Vitamin B9, 12.9 times more Vitamin C and 6.6 times more Vitamin K than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Chinese Broccoli provide similar amounts of Vitamin B3 and Vitamin B6 per one pound.
• Both Boiled and Drained Frozen Carrots as well as Raw Chinese Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Cooked Frozen Carrots has 1.3 times more Copper and 8.4 times more Sodium than Chinese Broccoli.
• While 1 lb of Raw Chinese Broccoli contains 3 times more Calcium, 1.7 times more Magnesium, 1.4 times more Phosphorus, 1.4 times more Potassium and 2.3 times more Selenium than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Chinese Broccoli contain similar levels of Iron, Zinc and Water per one pound.
• 1 pound of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Frozen Carrots has 1.7 times more Carbohydrate, 4.6 times more Sugars and 1.3 times more Fiber than Chinese Broccoli.
• While 1 lb of Raw Chinese Broccoli contains 6.2 times more Omega 3 and 2.1 times more Protein than Boiled and Drained Frozen Carrots.
• 1 pound of Cooked Frozen Carrots provide inadequate amounts of Protein
• Both Boiled and Drained Frozen Carrots as well as Raw Chinese Broccoli provide inadequate amounts of Energy and Omega 6 in one pound.