Comparing Nutrients in 5 ounces Frozen Broccoli Spears VS 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	1.4% 41kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.48g	0.26% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	0.13% 0.043g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.052g	0.73% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.83% 7.6g	8.96% 11.7g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	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	NA	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	NA	% 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	7.75% 4.34g	1.92% 1.08g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	8.98% 80.8μg	134% 1208μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	7.8% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	4.8% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.65mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.86% 0.34mg	6.58% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	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	33.3% 133μg	4.96% 20μg	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	108% 97mg	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	12.8% 1.9mg	9.73% 1.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	16% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Boiled Carrots	Recommended Dietary Allowance
Calcium	5.8% 58mg	4.25% 42.5mg	1000mg per day for Men 19-50 years
Copper	5.67% 0.051mg	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	12.8% 1.02mg	6.02% 0.48mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	15.8% 0.36mg	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	12% 83.6mg	6.07% 42.5mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	9.8% 333mg	3400mg per day for Men 19-50 years
Selenium	4.9% 2.7μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	5.5% 82.2mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	3.47% 128g	3.45% 128g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Frozen Broccoli Spears vs Boiled Carrots:

• Frozen Broccoli Spears have 2.6 times more Vitamin B2, 6.7 times more Vitamin B9, 19 times more Vitamin C, 1.3 times more Vitamin E and 7.4 times more Vitamin K than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 14.9 times more Vitamin A and 1.4 times more Vitamin B3 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Boiled and Drained Carrots have similar amounts of Vitamin B1, Vitamin B5 and Vitamin B6 per 5 oz.
• Both Frozen Broccoli Spears as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Frozen Broccoli Spears vs Boiled Carrots:

• Frozen Broccoli Spears have 1.4 times more Calcium, 2.1 times more Copper, 2.1 times more Iron, 1.6 times more Magnesium, 1.7 times more Manganese, 2 times more Phosphorus, 2.7 times more Selenium and 1.7 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 3.4 times more Sodium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Boiled and Drained Carrots have similar amounts of Potassium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Frozen Broccoli Spears have 125 times more Omega 3 and 4 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.5 times more Carbohydrate and 2.3 times more Sugars than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Boiled and Drained Carrots have similar amounts of Energy and Fiber per 5 oz.
• Both Frozen Broccoli Spears as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.