Comparing Nutrients in 7 ounces Baby Carrots VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Baby Carrots	7%	3%	90%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Baby Carrots	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	0.27% 0.26g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.046g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.6% 16.4g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	13% 9.45g	4.02% 2.9g	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	2.74% 2g	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	% 2.06g	NA	g per day for Men 19-50 years
Sucrose	% 5.4g	NA	g per day for Men 19-50 years
Fiber	15% 5.75g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	2.27% 1.27g	11% 6.15g	56g per day for Men 19-50 years

Vitamins

	Baby Carrots	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	152% 1369μg	11.2% 101μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.5% 0.071mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.9% 1.1mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	16% 4.76μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13.4% 53.6μg	27.8% 111μg	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	5.73% 5.16mg	88.4% 79.6mg	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	NA	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.7μg	146% 175μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baby Carrots	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	7.5% 0.067mg	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	22% 1.77mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	19.2% 0.44mg	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	7.94% 55.6mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	10.3% 155mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	4.85% 179g	4.87% 180g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Baby Carrots have 13.5 times more Vitamin A, 1.2 times more Vitamin B3 and 1.5 times more Vitamin B5 than Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain 1.8 times more Vitamin B1, 2.3 times more Vitamin B2, 2.1 times more Vitamin B9, 15.4 times more Vitamin C and 9.4 times more Vitamin K than Raw Baby Carrots.
• Both Baby Carrots and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B6 per seven ounces.
• Both Raw Baby Carrots as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Baby Carrots have 2.9 times more Copper, 1.5 times more Iron, 1.7 times more Potassium and 7.1 times more Sodium than Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain 1.3 times more Magnesium, 1.5 times more Manganese, 1.8 times more Phosphorus and 1.6 times more Zinc than Raw Baby Carrots.
• Both Baby Carrots and Cooked Chopped Frozen Broccoli contain similar levels of Calcium and Water per seven ounces.
• 7 ounces of Baby Carrots lack sufficient amounts of Zinc
• Both Raw Baby Carrots as well as Boiled Chopped Frozen Broccoli lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Baby Carrots have 1.5 times more Carbohydrate and 3.2 times more Sugars than Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain 5.3 times more Omega 3 and 4.8 times more Protein than Raw Baby Carrots.
• Both Baby Carrots and Cooked Chopped Frozen Broccoli offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Baby Carrots provide inadequate amounts of Omega 3 and Protein
• Both Raw Baby Carrots as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6 in seven ounces.