Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Canned Carrot Juice

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Canned Carrot Juice	9%	3%	88%

Macro Nutrients

	Frozen Chopped Broccoli	Canned Carrot Juice	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	2.74% 79.4kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0.71% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	14% 18.4g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	10.7% 7.76g	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	2.27% 1.65g	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	% 1.5g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	4.18% 1.6g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	3.37% 1.9g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Canned Carrot Juice	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	211% 1897μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	8.4% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	4.8% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	9.05% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	33% 0.43mg	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	33.2% 133μg	2% 7.94μg	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	124% 112mg	18.7% 17mg	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	16% 2.42mg	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	25.6% 30.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Canned Carrot Juice	Recommended Dietary Allowance
Calcium	11% 111mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	10% 0.091mg	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	20% 1.6mg	11.4% 0.91mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	11.2% 0.26mg	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	14% 99mg	12% 83.3mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	17% 579mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.77% 176g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs Canned Carrot Juice:

• Frozen Chopped Broccoli, Unprepared has 1.7 times more Vitamin B2, 1.2 times more Vitamin B3, 1.2 times more Vitamin B5, 16.8 times more Vitamin B9, 6.6 times more Vitamin C and 5.2 times more Vitamin K than Canned Carrot Juice.
• While Canned Carrot Juice contains 18.4 times more Vitamin A, 1.7 times more Vitamin B1 and 1.7 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Canned Carrot Juice have similar amounts of Vitamin E per 7 oz.
• Both Frozen Chopped Broccoli, Unprepared as well as Canned Carrot Juice have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Canned Carrot Juice:

• Frozen Chopped Broccoli, Unprepared has 2.3 times more Calcium, 1.8 times more Iron, 1.3 times more Magnesium, 2.3 times more Manganese, 4.7 times more Selenium and 2.7 times more Zinc than Canned Carrot Juice.
• While Canned Carrot Juice contains 1.4 times more Potassium and 2.8 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Canned Carrot Juice have similar amounts of Copper, Phosphorus and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Frozen Chopped Broccoli, Unprepared has 11.7 times more Omega 3, 3.8 times more Fiber and 3 times more Protein than Canned Carrot Juice.
• While Canned Carrot Juice contains 1.5 times more Energy, 1.9 times more Carbohydrate and 2.9 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Canned Carrot Juice have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.