Comparing Nutrients in 300 calories Cooked Chinese Broccoli VS Frozen Carrots

Weight per 300 calories

• Cooked Chinese Broccoli: 1364g
• Frozen Carrots: 833g

Frozen Carrots, Unprepared have 1.6 times more energy per unit of mass than Cooked Chinese Broccoli, which is low in comparison to other foods. Cooked Chinese Broccoli having very low energy density.

Discover which food has more nutrients per 300 calories - Cooked Chinese Broccoli or Frozen Carrots?

Macros Ratio

	Protein	Fat	Carbs
Cooked Chinese Broccoli	17%	25%	58%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Cooked Chinese Broccoli	Frozen Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.8g	3.95% 3.83g	97g per day for Men 19-50 years
Saturated Fat	4.7% 1.5g	1.22% 0.39g	32g per day for Men 19-50 years
Omega 3	220% 3.5g	8.85% 0.14g	1.6g per day for Men 19-50 years
Omega 6	6.1% 1.04g	12% 2.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	50.6% 66g	130g per day for Men 19-50 years
Sugars	15.8% 11.5g	54.7% 39.7g	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	3.56% 2.6g	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	% 3.33g	g per day for Men 19-50 years
Sucrose	NA	% 33.8g	g per day for Men 19-50 years
Fiber	89.7% 34g	72.4% 27.5g	38g per day for Men 19-50 years
Protein	27.8% 15.5g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Chinese Broccoli	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	124% 1118μg	657% 5917μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	30.6% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	153% 2mg	23.7% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.2% 5.96mg	24% 3.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.4% 2.17mg	31% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.4% 0.95mg	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	338% 1350μg	21% 83.3μg	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	427% 385mg	23% 21mg	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	43.6% 6.55mg	31.7% 4.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	964% 1156μg	122% 147μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chinese Broccoli	Frozen Carrots	Recommended Dietary Allowance
Calcium	136% 1364mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	68.5% 0.62mg	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	95% 7.64mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	58.4% 245mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	157% 3.6mg	62% 1.43mg	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	80% 559mg	39.3% 275mg	700mg per day for Men 19-50 years
Potassium	105% 3559mg	57.6% 1958mg	3400mg per day for Men 19-50 years
Selenium	32.2% 17.7μg	10.6% 5.83μg	55μg per day for Men 19-50 years
Sodium	6.36% 95mg	37.8% 567mg	1500mg per day for Men 19-50 years
Zinc	48.3% 5.3mg	25% 2.75mg	11mg per day for Men 19-50 years
Water	34.5% 1276g	20.3% 750g	3700g per day for Men 19-50 years

Cooked Chinese Broccoli VS Frozen Carrots Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Chinese Broccoli or Frozen Carrots?

Lets compare vitamin content per 300 calories of Cooked Chinese Broccoli vs Frozen Carrots:

• 300 calories of Cooked Chinese Broccoli have 3.5 times more Vitamin B1, 6.5 times more Vitamin B2, 1.5 times more Vitamin B3, 1.4 times more Vitamin B5, 1.2 times more Vitamin B6, 16.2 times more Vitamin B9, 18.5 times more Vitamin C, 1.4 times more Vitamin E and 7.9 times more Vitamin K than Frozen Carrots.
• While 300 kcal of Frozen Carrots, Unprepared contain 5.3 times more Vitamin A than Cooked Chinese Broccoli.
• Both Cooked Chinese Broccoli as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cooked Chinese Broccoli vs Frozen Carrots:

• 300 calories of Cooked Chinese Broccoli have 4.5 times more Calcium, 1.3 times more Copper, 2.1 times more Iron, 2.5 times more Magnesium, 2.5 times more Manganese, 2 times more Phosphorus, 1.8 times more Potassium, 3 times more Selenium, 1.9 times more Zinc and 1.7 times more Water than Frozen Carrots.
• While 300 kcal of Frozen Carrots, Unprepared contain 5.9 times more Sodium than Cooked Chinese Broccoli.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Chinese Broccoli have 2.6 times more Fat, 24.8 times more Omega 3, 1.2 times more Fiber and 2.4 times more Protein than Frozen Carrots.
• While 300 kcal of Frozen Carrots, Unprepared contain 2 times more Omega 6, 1.3 times more Carbohydrate and 3.5 times more Sugars than Cooked Chinese Broccoli.
• Both Cooked Chinese Broccoli and Frozen Carrots offer comparable quantities of Energy per 300 calories.