Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Baby Carrots

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Baby Carrots	7%	3%	90%

Macro Nutrients

	Frozen Chopped Broccoli	Baby Carrots	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	0.27% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.14% 0.046g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0.67% 0.11g	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	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	13% 9.45g	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	2.74% 2g	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	% 2.06g	g per day for Men 19-50 years
Sucrose	NA	% 5.4g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	15% 5.75g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	2.27% 1.27g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Baby Carrots	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	152% 1369μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	5.5% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	6.9% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	16% 4.76μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	33.2% 133μg	13.4% 53.6μg	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	5.73% 5.16mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	15.5% 18.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Baby Carrots	Recommended Dietary Allowance
Calcium	11% 111mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	22% 0.2mg	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	22% 1.77mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	13% 0.3mg	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	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	10.3% 155mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.85% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Baby Carrots per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Chopped Broccoli versus 7 oz of Baby Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs Baby Carrots:

• 7 ounces of Frozen Chopped Broccoli have 1.8 times more Vitamin B1, 2.7 times more Vitamin B2, 1.2 times more Vitamin B6, 2.5 times more Vitamin B9, 21.7 times more Vitamin C and 8.6 times more Vitamin K than Baby Carrots.
• While 7 oz of Raw Baby Carrots contain 13.3 times more Vitamin A and 1.4 times more Vitamin B5 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Baby Carrots provide similar amounts of Vitamin B3 per seven ounces.
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Baby Carrots have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Baby Carrots:

• 7 ounces of Frozen Chopped Broccoli have 1.8 times more Calcium, 1.8 times more Magnesium, 1.9 times more Manganese, 1.8 times more Phosphorus, 3.1 times more Selenium and 2.8 times more Zinc than Baby Carrots.
• While 7 oz of Raw Baby Carrots contain 2.6 times more Copper and 3.3 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Baby Carrots contain similar levels of Iron, Potassium and Water per seven ounces.
• 7 ounces of Baby Carrots lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 13.1 times more Omega 3 and 4.4 times more Protein than Baby Carrots.
• While 7 oz of Raw Baby Carrots contain 1.7 times more Carbohydrate and 3.5 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Baby Carrots offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Baby Carrots provide inadequate amounts of Omega 3 and Protein
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Baby Carrots provide inadequate amounts of Energy and Omega 6 in seven ounces.