Comparing Nutrients in 7 ounces Canned Carrots with Liquids and Salt VS Boiled Spears Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	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	0.65% 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	8.2% 10.7g	8.2% 10.6g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	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	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	9.4% 3.57g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	11% 6.15g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	135% 1216μg	11.2% 101μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.14% 0.038mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	20% 0.26mg	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	3.97% 16μg	15% 59.5μg	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	4.4% 3.97mg	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	9.66% 1.45mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	146% 175μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	9.5% 0.085mg	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	13% 1.03mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	28% 0.64mg	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	5.67% 39.7mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	10.5% 357mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	5% 185g	4.87% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Boiled Spears Frozen Broccoli per 7 oz

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

Lets compare vitamin content per 7 ounces of Canned Carrots with Liquids and Salt vs Boiled Spears Frozen Broccoli:

• 7 ounces of Canned Carrots with Liquids and Salt have 12 times more Vitamin A than Boiled Spears Frozen Broccoli.
• While 7 oz of Boiled and Drained Spears Frozen Broccoli contain 2.9 times more Vitamin B1, 3 times more Vitamin B2, 2 times more Vitamin B5, 3.8 times more Vitamin B9, 20.1 times more Vitamin C, 1.8 times more Vitamin E and 9 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Boiled Spears Frozen Broccoli provide similar amounts of Vitamin B3 and Vitamin B6 per seven ounces.
• 7 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• Both Canned Carrots Solids and Liquids with Salt as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Carrots with Liquids and Salt vs Boiled Spears Frozen Broccoli:

• 7 ounces of Canned Carrots with Liquids and Salt have 2.4 times more Copper, 1.4 times more Manganese and 10 times more Sodium than Boiled Spears Frozen Broccoli.
• While 7 oz of Boiled and Drained Spears Frozen Broccoli contain 1.6 times more Calcium, 2.2 times more Magnesium, 2.8 times more Phosphorus and 4.8 times more Selenium than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Boiled Spears Frozen Broccoli contain similar levels of Iron, Potassium, Zinc and Water per seven ounces.
• 7 ounces of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Carrots with Liquids and Salt have 1.7 times more Sugars than Boiled Spears Frozen Broccoli.
• While 7 oz of Boiled and Drained Spears Frozen Broccoli contain 5.3 times more Omega 3, 1.7 times more Fiber and 5.3 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Boiled Spears Frozen Broccoli offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Omega 3 and Protein
• Both Canned Carrots Solids and Liquids with Salt as well as Boiled and Drained Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6 in seven ounces.