Comparing Nutrients in 300 calories Cooked Chopped Frozen Broccoli VS Canned Carrot Juice

Weight per 300 calories

• Cooked Chopped Frozen Broccoli: 1071g
• Canned Carrot Juice: 750g

Canned Carrot Juice has 1.4 times more energy per unit of mass than Boiled Chopped Frozen Broccoli, which is low in comparison to other foods. Cooked Chopped Frozen Broccoli having very low energy density.

Discover which food has more nutrients per 300 calories - Cooked Chopped Frozen Broccoli or Canned Carrot Juice?

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Canned Carrot Juice	9%	3%	88%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Canned Carrot Juice	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.33% 1.3g	1.16% 1.13g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	4.2% 0.068g	1.6g per day for Men 19-50 years
Omega 6	0.82% 0.14g	2.7% 0.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44% 57.3g	53.5% 69.6g	130g per day for Men 19-50 years
Sugars	21.7% 15.8g	40.4% 29.3g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	84.6% 32g	15.8% 6g	38g per day for Men 19-50 years
Protein	59.3% 33.2g	12.7% 7.13g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Canned Carrot Juice	Recommended Dietary Allowance
Vitamin A	60.7% 546μg	797% 7170μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49% 0.59mg	57.5% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66.8% 0.87mg	31.7% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.7% 4.9mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58.7% 2.94mg	34.2% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	107% 1.4mg	125% 1.63mg	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	150% 600μg	7.5% 30μg	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	477% 430mg	71% 63.8mg	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	94% 14mg	58% 8.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	787% 944μg	97% 116μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Canned Carrot Juice	Recommended Dietary Allowance
Calcium	35.4% 354mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	40.5% 0.36mg	38.3% 0.35mg	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	81.7% 6.54mg	43% 3.45mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	25% 105mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	42.4% 0.98mg	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	75% 525mg	45% 315mg	700mg per day for Men 19-50 years
Potassium	44.7% 1521mg	64.4% 2190mg	3400mg per day for Men 19-50 years
Selenium	13.6% 7.5μg	8.2% 4.5μg	55μg per day for Men 19-50 years
Sodium	7.86% 118mg	33% 495mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	26.3% 972g	18% 667g	3700g per day for Men 19-50 years

Cooked Chopped Frozen Broccoli VS Canned Carrot Juice Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Chopped Frozen Broccoli or Canned Carrot Juice?

Lets compare vitamin content per 300 calories of Cooked Chopped Frozen Broccoli vs Canned Carrot Juice:

• 300 calories of Cooked Chopped Frozen Broccoli have 2.1 times more Vitamin B2, 1.7 times more Vitamin B3, 1.7 times more Vitamin B5, 20 times more Vitamin B9, 6.7 times more Vitamin C, 1.6 times more Vitamin E and 8.1 times more Vitamin K than Canned Carrot Juice.
• While 300 kcal of Canned Carrot Juice contain 13.1 times more Vitamin A than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Canned Carrot Juice provide similar amounts of Vitamin B1 and Vitamin B6 per 300 calories.
• Both Boiled Chopped Frozen Broccoli as well as Canned Carrot Juice have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cooked Chopped Frozen Broccoli vs Canned Carrot Juice:

• 300 calories of Cooked Chopped Frozen Broccoli have 2 times more Calcium, 1.9 times more Iron, 1.3 times more Magnesium, 2.5 times more Manganese, 1.7 times more Phosphorus, 1.7 times more Selenium, 2.2 times more Zinc and 1.5 times more Water than Canned Carrot Juice.
• While 300 kcal of Canned Carrot Juice contain 1.4 times more Potassium and 4.2 times more Sodium than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Canned Carrot Juice contain similar levels of Copper per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Chopped Frozen Broccoli have 6.7 times more Omega 3, 5.4 times more Fiber and 4.7 times more Protein than Canned Carrot Juice.
• While 300 kcal of Canned Carrot Juice contain 1.9 times more Sugars than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Canned Carrot Juice offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Canned Carrot Juice provide inadequate amounts of Omega 3
• Both Boiled Chopped Frozen Broccoli as well as Canned Carrot Juice provide inadequate amounts of Omega 6 in 300 calories.