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

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Canned Carrot Juice	9%	3%	88%

Macro Nutrients

	Frozen Broccoli Spears	Canned Carrot Juice	Recommended Dietary Allowance
Energy	2% 57.5kcal	2.74% 79.4kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	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	8.17% 10.6g	14% 18.4g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	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	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	4.18% 1.6g	38g per day for Men 19-50 years
Protein	11% 6.07g	3.37% 1.9g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Canned Carrot Juice	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	211% 1897μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	8.4% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	4.8% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	9.05% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	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	46.6% 187μg	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	151% 136mg	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	18% 2.68mg	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	25.6% 30.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Canned Carrot Juice	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	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	18% 1.43mg	11.4% 0.91mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	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	16.7% 117mg	12% 83.3mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	17% 579mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	4.86% 180g	4.77% 176g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Canned Carrot Juice per 7 oz

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

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

• 7 ounces of Frozen Broccoli Spears have 2.1 times more Vitamin B2, 23.5 times more Vitamin B9, 8 times more Vitamin C and 6.5 times more Vitamin K than Canned Carrot Juice.
• While 7 oz of Canned Carrot Juice contain 16.8 times more Vitamin A and 1.3 times more Vitamin B1 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Canned Carrot Juice provide similar amounts of Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin E per seven ounces.
• 7 ounces of Canned Carrot Juice have insufficient amounts of Vitamin B9
• Both Frozen Broccoli Spears as well as Canned Carrot Juice have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Broccoli Spears have 1.7 times more Calcium, 1.6 times more Iron, 2 times more Manganese, 1.4 times more Phosphorus, 3.2 times more Selenium and 1.9 times more Zinc than Canned Carrot Juice.
• While 7 oz of Canned Carrot Juice contain 1.3 times more Copper and 3.9 times more Sodium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Canned Carrot Juice contain similar levels of Magnesium, Potassium and Water per seven ounces.
• 7 ounces of Canned Carrot Juice lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 13.9 times more Omega 3, 3.8 times more Fiber and 3.2 times more Protein than Canned Carrot Juice.
• While 7 oz of Canned Carrot Juice contain 1.7 times more Carbohydrate and 2.7 times more Sugars than Frozen Broccoli Spears.
• 7 ounces of Canned Carrot Juice provide inadequate amounts of Omega 3 and Protein
• Both Frozen Broccoli Spears as well as Canned Carrot Juice provide inadequate amounts of Energy and Omega 6 in seven ounces.