Comparing Nutrients in 500 calories Frozen Carrots VS Frozen Chopped Broccoli

Weight per 500 calories

• Frozen Carrots: 1389g
• Frozen Chopped Broccoli: 1923g

Frozen Carrots have 1.4 times more energy per 100g than Frozen Chopped Broccoli. It has low energy density when compared to other foods. Frozen Chopped Broccoli, Unprepared having very low energy density.

Which food has more nutrients per 500 calories - Frozen Carrots or Frozen Chopped Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Frozen Carrots	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.6% 6.4g	5.75% 5.58g	97g per day for Men 19-50 years
Saturated Fat	2.04% 0.65g	2.64% 0.85g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	20% 3.43g	3.5% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84.4% 110g	70.7% 92g	130g per day for Men 19-50 years
Sugars	91% 66g	36% 26g	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	5.94% 4.3g	22% 16g	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	% 5.56g	% 14.4g	g per day for Men 19-50 years
Sucrose	% 56.3g	NA	g per day for Men 19-50 years
Fiber	121% 46g	152% 57.7g	38g per day for Men 19-50 years
Protein	19.3% 11g	96% 54g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	1096% 9861μg	111% 1000μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51% 0.61mg	85% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.5% 0.51mg	142% 1.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.44mg	56.5% 9.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	107% 5.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	192% 2.5mg	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	34.7% 139μg	322% 1288μg	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	38.6% 34.7mg	1205% 1085mg	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	52.8% 7.9mg	156% 23.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	204% 244μg	1300% 1560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	50% 500mg	108% 1077mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	81% 0.73mg	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	76.4% 6.1mg	195% 15.6mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	82.4% 346mg	420mg per day for Men 19-50 years
Manganese	103% 2.38mg	246% 5.65mg	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	65.5% 458mg	137% 962mg	700mg per day for Men 19-50 years
Potassium	96% 3264mg	120% 4077mg	3400mg per day for Men 19-50 years
Selenium	17.7% 9.72μg	98% 54μg	55μg per day for Men 19-50 years
Sodium	63% 944mg	30.8% 462mg	1500mg per day for Men 19-50 years
Zinc	41.7% 4.6mg	84% 9.23mg	11mg per day for Men 19-50 years
Water	33.8% 1251g	47.5% 1759g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Frozen Carrots vs Frozen Chopped Broccoli:

• Frozen Carrots, Unprepared have 9.9 times more Vitamin A than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.7 times more Vitamin B1, 3.6 times more Vitamin B2, 1.4 times more Vitamin B3, 2.1 times more Vitamin B5, 1.9 times more Vitamin B6, 9.3 times more Vitamin B9, 31.2 times more Vitamin C, 3 times more Vitamin E and 6.4 times more Vitamin K than Frozen Carrots, Unprepared.
• Both Frozen Carrots, Unprepared as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Frozen Carrots vs Frozen Chopped Broccoli:

• Frozen Carrots, Unprepared have 1.4 times more Copper and 2 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.2 times more Calcium, 2.5 times more Iron, 2.1 times more Magnesium, 2.4 times more Manganese, 2.1 times more Phosphorus, 5.5 times more Selenium, 2 times more Zinc and 1.4 times more Water than Frozen Carrots, Unprepared.
• Both Frozen Carrots, Unprepared and Frozen Chopped Broccoli, Unprepared have similar amounts of Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Frozen Carrots, Unprepared have 5.8 times more Omega 6 and 2.5 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 8.6 times more Omega 3, 3.7 times more Fructose, 1.3 times more Fiber and 5 times more Protein than Frozen Carrots, Unprepared.
• Both Frozen Carrots, Unprepared and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy, Fat and Carbohydrate per 500 kcal.
• Both Frozen Carrots, Unprepared as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.