Comparing Nutrients in 300 calories Frozen Broccoli Spears VS Boiled Carrots

Weight per 300 calories

• Frozen Broccoli Spears: 1035g
• Boiled Carrots: 857g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 300 calories - Frozen Broccoli Spears or Boiled Carrots?

Macros Ratio

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

Macro Nutrients

	Frozen Broccoli Spears	Boiled Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.63% 3.5g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	0.8% 0.26g	32g per day for Men 19-50 years
Omega 3	81% 1.3g	0.54% 0.009g	1.6g per day for Men 19-50 years
Omega 6	2.25% 0.38g	4.4% 0.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.6% 55.3g	54% 70.5g	130g per day for Men 19-50 years
Sugars	21% 15.2g	40.8% 29.6g	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	4.26% 3.1g	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	% 3.43g	g per day for Men 19-50 years
Sucrose	NA	% 23g	g per day for Men 19-50 years
Fiber	81.7% 31g	67.7% 25.7g	38g per day for Men 19-50 years
Protein	56.5% 31.7g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	65.5% 590μg	811% 7303μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62% 0.74mg	47% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	91% 1.18mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.78mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	39.8% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	101% 1.3mg	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	243% 972μg	30% 120μg	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	785% 707mg	34.3% 31mg	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	93% 14mg	59% 8.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	874% 1049μg	98% 117μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Boiled Carrots	Recommended Dietary Allowance
Calcium	42.4% 424mg	25.7% 257mg	1000mg per day for Men 19-50 years
Copper	41.4% 0.37mg	16% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	10% 407μg	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	93% 7.45mg	36.4% 2.9mg	8mg per day for Men 19-50 years
Magnesium	39.4% 166mg	20.4% 85.7mg	420mg per day for Men 19-50 years
Manganese	115% 2.65mg	57.8% 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	87% 610mg	36.7% 257mg	700mg per day for Men 19-50 years
Potassium	76% 2586mg	59.2% 2014mg	3400mg per day for Men 19-50 years
Selenium	35.7% 19.7μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	11.7% 176mg	33% 497mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	15.6% 1.7mg	11mg per day for Men 19-50 years
Water	25.3% 937g	21% 773g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Frozen Broccoli Spears vs Boiled Carrots:

• Frozen Broccoli Spears have 1.3 times more Vitamin B1, 3.1 times more Vitamin B2, 1.3 times more Vitamin B5, 1.4 times more Vitamin B6, 8.1 times more Vitamin B9, 22.9 times more Vitamin C, 1.6 times more Vitamin E and 8.9 times more Vitamin K than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 12.4 times more Vitamin A than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Boiled and Drained Carrots have similar amounts of Vitamin B3 per 300 kcal.
• Both Frozen Broccoli Spears as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Frozen Broccoli Spears vs Boiled Carrots:

• Frozen Broccoli Spears have 1.6 times more Calcium, 2.6 times more Copper, 2.6 times more Iron, 1.9 times more Magnesium, 2 times more Manganese, 2.4 times more Phosphorus, 1.3 times more Potassium, 3.3 times more Selenium, 2.1 times more Zinc and 1.2 times more Water than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.8 times more Sodium than Frozen Broccoli Spears.

Comparison of macro-nutrients per 300 calories:

• Frozen Broccoli Spears have 2.3 times more Fat, 150.9 times more Omega 3, 1.2 times more Fiber and 4.9 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.9 times more Omega 6, 1.3 times more Carbohydrate and 1.9 times more Sugars than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Boiled and Drained Carrots have similar amounts of Energy per 300 kcal.
• Both Frozen Broccoli Spears as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.