Comparing Nutrients in 500 calories Cooked Chopped Frozen Broccoli VS Canned Carrot Juice

Weight per 500 calories

• Cooked Chopped Frozen Broccoli: 1786g
• Canned Carrot Juice: 1250g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	1.93% 1.88g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	7.03% 0.11g	1.6g per day for Men 19-50 years
Omega 6	1.37% 0.23g	4.5% 0.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.5% 96g	89.2% 116g	130g per day for Men 19-50 years
Sugars	36.2% 26.3g	67.4% 49g	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	141% 53.6g	26.3% 10g	38g per day for Men 19-50 years
Protein	99% 55.4g	21.2% 12g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Canned Carrot Juice	Recommended Dietary Allowance
Vitamin A	101% 911μg	1328% 11950μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82% 0.98mg	96% 1.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	111% 1.45mg	53% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	30% 4.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.9mg	57% 2.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.32mg	209% 2.7mg	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	250% 1000μg	12.5% 50μg	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	796% 716mg	118% 106mg	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	157% 23.6mg	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1311% 1573μg	161% 194μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Canned Carrot Juice	Recommended Dietary Allowance
Calcium	59% 589mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	67.5% 0.61mg	64% 0.58mg	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	136% 11mg	72% 5.75mg	8mg per day for Men 19-50 years
Magnesium	55.3% 232mg	41.7% 175mg	420mg per day for Men 19-50 years
Manganese	173% 4mg	70.7% 1.63mg	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	125% 875mg	75% 525mg	700mg per day for Men 19-50 years
Potassium	74.6% 2536mg	107% 3650mg	3400mg per day for Men 19-50 years
Selenium	22.7% 12.5μg	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	13% 196mg	55% 825mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	20.5% 2.25mg	11mg per day for Men 19-50 years
Water	43.8% 1620g	30% 1111g	3700g per day for Men 19-50 years

Cooked Chopped Frozen Broccoli VS Canned Carrot Juice Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Chopped Frozen Broccoli or Canned Carrot Juice?

Lets compare vitamin content per 500 calories of Cooked Chopped Frozen Broccoli vs Canned Carrot Juice:

• 500 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 500 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 500 calories.
• Both Boiled Chopped Frozen Broccoli as well as Canned Carrot Juice have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cooked Chopped Frozen Broccoli vs Canned Carrot Juice:

• 500 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 500 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 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 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 500 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 500 calories.
• 500 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 500 calories.