Comparing Nutrients in 5 ounces Frozen Chopped Broccoli VS Boiled Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Boiled Carrots with Salt	8%	4%	88%

Macro Nutrients

	Frozen Chopped Broccoli	Boiled Carrots with Salt	Recommended Dietary Allowance
Energy	1.27% 37kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.26% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0.88% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.2% 6.78g	8.96% 11.7g	130g per day for Men 19-50 years
Sugars	2.64% 1.9g	6.75% 4.9g	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	1.62% 1.18g	0.7% 0.51g	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	% 1.06g	% 0.57g	g per day for Men 19-50 years
Sucrose	NA	% 3.83g	g per day for Men 19-50 years
Fiber	11% 4.25g	11% 4.25g	38g per day for Men 19-50 years
Protein	7.1% 4g	1.92% 1.08g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Boiled Carrots with Salt	Recommended Dietary Allowance
Vitamin A	8.2% 73.7μg	134% 1208μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	7.8% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	4.8% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	6.58% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	16.7% 0.22mg	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	23.7% 95μg	0.71% 2.83μg	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	89% 80mg	5.67% 5.1mg	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	11.5% 1.73mg	9.73% 1.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 115μg	16% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Boiled Carrots with Salt	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	4.25% 42.5mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	2.68% 0.024mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.7% 67.3μg	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	14.4% 1.15mg	6.02% 0.48mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	9.55% 0.22mg	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	10% 71mg	6.07% 42.5mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	9.8% 333mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	28.5% 428mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.45% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Boiled Carrots with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Chopped Broccoli versus 5 oz of Boiled Carrots with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Chopped Broccoli vs Boiled Carrots with Salt:

• 5 ounces of Frozen Chopped Broccoli have 2.2 times more Vitamin B2, 1.2 times more Vitamin B5, 33.5 times more Vitamin B9, 15.7 times more Vitamin C and 5.9 times more Vitamin K than Boiled Carrots with Salt.
• While 5 oz of Boiled and Drained Carrots with Salt contain 16.4 times more Vitamin A and 1.4 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Boiled Carrots with Salt provide similar amounts of Vitamin B1, Vitamin B6 and Vitamin E per five ounces.
• 5 ounces of Boiled Carrots with Salt have insufficient amounts of Vitamin B9
• Both Frozen Chopped Broccoli, Unprepared as well as Boiled and Drained Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Chopped Broccoli vs Boiled Carrots with Salt:

• 5 ounces of Frozen Chopped Broccoli have 1.9 times more Calcium, 2.2 times more Copper, 2.4 times more Iron, 1.8 times more Magnesium, 1.9 times more Manganese, 1.7 times more Phosphorus, 4 times more Selenium and 2.4 times more Zinc than Boiled Carrots with Salt.
• While 5 oz of Boiled and Drained Carrots with Salt contain 12.6 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Boiled Carrots with Salt contain similar levels of Potassium and Water per five ounces.
• 5 ounces of Boiled Carrots with Salt lack sufficient amounts of Copper, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Chopped Broccoli have 52.5 times more Omega 3 and 3.7 times more Protein than Boiled Carrots with Salt.
• While 5 oz of Boiled and Drained Carrots with Salt contain 1.7 times more Carbohydrate and 2.6 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Boiled Carrots with Salt offer comparable quantities of Fiber per five ounces.
• 5 ounces of Boiled Carrots with Salt provide inadequate amounts of Omega 3 and Protein
• Both Frozen Chopped Broccoli, Unprepared as well as Boiled and Drained Carrots with Salt provide inadequate amounts of Energy and Omega 6 in five ounces.