Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Canned Carrots with Liquids

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Canned Carrots with Liquids	9%	5%	86%

Macro Nutrients

	Frozen Chopped Broccoli	Canned Carrots with Liquids	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.15% 0.048g	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	0.69% 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	8.2% 10.6g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	6.73% 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	2.27% 1.65g	0.71% 0.52g	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	% 0.56g	g per day for Men 19-50 years
Sucrose	NA	% 3.8g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	2.1% 1.17g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Canned Carrots with Liquids	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	123% 1107μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	3.14% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	4.12% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	5.22% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	5.5% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	17% 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	33.2% 133μg	3.97% 16μg	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	4.4% 3.97mg	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	9.66% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	16.2% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Canned Carrots with Liquids	Recommended Dietary Allowance
Calcium	11% 111mg	6.15% 61.5mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	22.7% 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	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	39% 0.89mg	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	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	9.22% 314mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	4.9% 181g	5% 185g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Canned Carrots with Liquids per 7 oz

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

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs Canned Carrots with Liquids:

• 7 ounces of Frozen Chopped Broccoli have 2.8 times more Vitamin B1, 3.6 times more Vitamin B2, 2 times more Vitamin B5, 8.4 times more Vitamin B9, 28.2 times more Vitamin C, 1.7 times more Vitamin E and 8.3 times more Vitamin K than Canned Carrots with Liquids.
• While 7 oz of Canned Carrots Solids and Liquids contain 10.7 times more Vitamin A than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Canned Carrots with Liquids provide similar amounts of Vitamin B3 and Vitamin B6 per seven ounces.
• 7 ounces of Canned Carrots with Liquids have insufficient amounts of Vitamin B1
• Both Frozen Chopped Broccoli, Unprepared as well as Canned Carrots Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Canned Carrots with Liquids:

• 7 ounces of Frozen Chopped Broccoli have 1.8 times more Calcium, 1.6 times more Iron, 2 times more Magnesium, 2.5 times more Phosphorus, 1.3 times more Potassium, 7 times more Selenium and 1.7 times more Zinc than Canned Carrots with Liquids.
• While 7 oz of Canned Carrots Solids and Liquids contain 2.7 times more Copper, 1.5 times more Manganese and 1.4 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Canned Carrots with Liquids contain similar levels of Water per seven ounces.
• 7 ounces of Canned Carrots with Liquids lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 13.1 times more Omega 3, 1.7 times more Fiber and 4.8 times more Protein than Canned Carrots with Liquids.
• While 7 oz of Canned Carrots Solids and Liquids contain 1.8 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Canned Carrots with Liquids offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Canned Carrots with Liquids provide inadequate amounts of Omega 3 and Protein
• Both Frozen Chopped Broccoli, Unprepared as well as Canned Carrots Solids and Liquids provide inadequate amounts of Energy and Omega 6 in seven ounces.