Comparing Nutrients in 5 ounces Frozen Chopped Broccoli VS Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix	15%	5%	80%

Macro Nutrients

	Frozen Chopped Broccoli	Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix	Recommended Dietary Allowance
Energy	1.27% 37kcal	1.8% 52.4kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	0.17% 0.055g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	2.4% 0.038g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0.59% 0.1g	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	7.97% 10.4g	130g per day for Men 19-50 years
Sugars	2.64% 1.9g	4.7% 3.4g	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	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	% 1.06g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	11% 4.25g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	7.1% 4g	3.54% 2g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix	Recommended Dietary Allowance
Vitamin A	8.2% 73.7μg	92% 826μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	3.54% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	4.25% 0.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	8.72% 0.11mg	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	6.38% 25.5μg	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	6% 5.4mg	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	2.74% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 115μg	21.5% 25.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	16.4% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.3% 52.4μg	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	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	5.06% 21.3mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	NA	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	7.5% 52.4mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	5.75% 196mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	2.46% 37mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	6.57% 0.72mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.46% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Chopped Broccoli versus 5 oz of Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Chopped Broccoli vs Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix:

• 5 ounces of Frozen Chopped Broccoli have 1.8 times more Vitamin B1, 2.4 times more Vitamin B2, 1.6 times more Vitamin B6, 3.7 times more Vitamin B9, 14.8 times more Vitamin C, 4.2 times more Vitamin E and 4.5 times more Vitamin K than Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix.
• While 5 oz of Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn contain 11.2 times more Vitamin A than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix have insufficient amounts of Vitamin E
• Both Frozen Chopped Broccoli, Unprepared as well as Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Chopped Broccoli vs Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix:

• 5 ounces of Frozen Chopped Broccoli have 2.7 times more Calcium, 1.2 times more Iron, 1.4 times more Phosphorus, 1.5 times more Potassium and 9.3 times more Selenium than Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix.
• While 5 oz of Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn contain 2.7 times more Copper than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix contain similar levels of Magnesium, Zinc and Water per five ounces.
• 5 ounces of Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Chopped Broccoli have 3.9 times more Omega 3 and 2 times more Protein than Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix.
• While 5 oz of Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn contain 1.5 times more Carbohydrate and 1.8 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix offer comparable quantities of Fiber per five ounces.
• 5 ounces of Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix provide inadequate amounts of Omega 3
• Both Frozen Chopped Broccoli, Unprepared as well as Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn provide inadequate amounts of Energy and Omega 6 in five ounces.