Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Dry Carrot

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Dry Carrot	9%	4%	87%

Macro Nutrients

	Frozen Broccoli Spears	Dry Carrot	Recommended Dietary Allowance
Energy	2% 57.5kcal	23.3% 677kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	3.05% 2.96g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	11.8% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	7.4% 1.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.17% 10.6g	121% 158g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	106% 77g	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	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	NA	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	123% 47g	38g per day for Men 19-50 years
Protein	11% 6.07g	28.7% 16g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Dry Carrot	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	755% 6793μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	63.7% 0.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	81.4% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	58.3% 2.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	159% 2.06mg	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	46.6% 187μg	27.3% 109μg	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	151% 136mg	32% 29mg	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	18% 2.68mg	72% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	179% 214μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Dry Carrot	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	42% 421mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	81.6% 0.73mg	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	18% 1.43mg	97% 7.8mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	55.8% 234mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	96% 2.2mg	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	16.7% 117mg	98% 687mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	148% 5041mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	31% 17μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	36.4% 546mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	28.3% 3.1mg	11mg per day for Men 19-50 years
Water	4.86% 180g	0.21% 7.94g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Dry Carrot per 7 oz

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

Lets compare vitamin content per 7 ounces of Frozen Broccoli Spears vs Dry Carrot:

• 7 ounces of Frozen Broccoli Spears have 1.7 times more Vitamin B9 and 4.7 times more Vitamin C than Dry Carrot.
• While 7 oz of Dehydrated Carrot contain 60.1 times more Vitamin A, 7.4 times more Vitamin B1, 3.7 times more Vitamin B2, 14.2 times more Vitamin B3, 6.1 times more Vitamin B5, 5.9 times more Vitamin B6 and 4 times more Vitamin E than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Dry Carrot provide similar amounts of Vitamin K per seven ounces.
• Both Frozen Broccoli Spears as well as Dehydrated Carrot have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Broccoli Spears vs Dry Carrot:

• 7 ounces of Frozen Broccoli Spears have 22.6 times more Water than Dry Carrot.
• While 7 oz of Dehydrated Carrot contain 5.2 times more Calcium, 10.3 times more Copper, 5.5 times more Iron, 7.4 times more Magnesium, 4.4 times more Manganese, 5.9 times more Phosphorus, 10.2 times more Potassium, 4.5 times more Selenium, 16.2 times more Sodium and 4.6 times more Zinc than Frozen Broccoli Spears.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 1.3 times more Omega 3 than Dry Carrot.
• While 7 oz of Dehydrated Carrot contain 11.8 times more Energy, 17.2 times more Omega 6, 14.9 times more Carbohydrate, 26.4 times more Sugars, 7.9 times more Fiber and 2.6 times more Protein than Frozen Broccoli Spears.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6