Comparing Nutrients in 7 ounces Broccoli Raab VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Broccoli Raab	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	2.53% 73.4kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	5.46% 0.087g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	3.37% 0.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.35% 5.66g	11.8% 15.3g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	11% 8.1g	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	0.47% 0.34g	0.77% 0.56g	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	% 0.2g	% 0.71g	g per day for Men 19-50 years
Sucrose	% 0.22g	% 6.83g	g per day for Men 19-50 years
Fiber	14% 5.36g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	2.06% 1.15g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	29% 260μg	187% 1679μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	5.16% 0.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	6.9% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	13% 0.17mg	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	41% 165μg	5.46% 22μg	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	44.5% 40mg	5.07% 4.56mg	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	21.4% 3.2mg	13.4% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	21.4% 214mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	18% 0.16mg	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	53% 4.25mg	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	14.4% 0.33mg	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	20.7% 145mg	8.8% 61.5mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	11.2% 381mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	7.8% 117mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	4.96% 184g	4.84% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Cooked Frozen Carrots per 7 oz

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

Lets compare vitamin content per 7 ounces of Broccoli Raab vs Cooked Frozen Carrots:

• 7 ounces of Broccoli Raab have 5.4 times more Vitamin B1, 3.5 times more Vitamin B2, 2.9 times more Vitamin B3, 1.9 times more Vitamin B5, 2 times more Vitamin B6, 7.5 times more Vitamin B9, 8.8 times more Vitamin C, 1.6 times more Vitamin E and 16.5 times more Vitamin K than Cooked Frozen Carrots.
• While 7 oz of Boiled and Drained Frozen Carrots contain 6.5 times more Vitamin A than Raw Broccoli Raab.
• Both Raw Broccoli Raab as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Broccoli Raab vs Cooked Frozen Carrots:

• 7 ounces of Broccoli Raab have 3.1 times more Calcium, 4 times more Iron, 2 times more Magnesium, 2.4 times more Manganese, 2.4 times more Phosphorus and 2.2 times more Zinc than Cooked Frozen Carrots.
• While 7 oz of Boiled and Drained Frozen Carrots contain 2 times more Copper and 1.8 times more Sodium than Raw Broccoli Raab.
• Both Broccoli Raab and Cooked Frozen Carrots contain similar levels of Potassium and Water per seven ounces.
• Both Raw Broccoli Raab as well as Boiled and Drained Frozen Carrots lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broccoli Raab have 4.3 times more Omega 3 and 5.5 times more Protein than Cooked Frozen Carrots.
• While 7 oz of Boiled and Drained Frozen Carrots contain 2.7 times more Carbohydrate and 10.7 times more Sugars than Raw Broccoli Raab.
• Both Broccoli Raab and Cooked Frozen Carrots offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Cooked Frozen Carrots provide inadequate amounts of Protein
• Both Raw Broccoli Raab as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Energy and Omega 6 in seven ounces.