Comparing Nutrients in 7 ounces Frozen Carrots VS Cooked Chinese Broccoli

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Cooked Chinese Broccoli	17%	25%	58%

Macro Nutrients

	Frozen Carrots	Cooked Chinese Broccoli	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.093g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	32% 0.51g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	0.89% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.7g	5.8% 7.56g	130g per day for Men 19-50 years
Sugars	13% 9.45g	2.3% 1.67g	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	0.85% 0.62g	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	% 0.79g	NA	g per day for Men 19-50 years
Sucrose	% 8.04g	NA	g per day for Men 19-50 years
Fiber	17.2% 6.55g	13% 4.96g	38g per day for Men 19-50 years
Protein	2.76% 1.55g	4.04% 2.26g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Cooked Chinese Broccoli	Recommended Dietary Allowance
Vitamin A	157% 1409μg	18% 163μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.28% 0.087mg	15.7% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.75% 0.92mg	5.42% 0.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.42% 0.37mg	6.3% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.5% 0.19mg	10.7% 0.14mg	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	4.96% 20μg	49% 196μg	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	5.5% 4.96mg	62% 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	7.54% 1.13mg	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	140% 168μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Cooked Chinese Broccoli	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	20% 198mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	13.5% 0.12mg	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	11% 0.87mg	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	14.8% 0.34mg	22.8% 0.52mg	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	9.36% 65.5mg	11.6% 81.4mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	15.2% 518mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	9% 135mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	5.95% 0.65mg	7.04% 0.77mg	11mg per day for Men 19-50 years
Water	4.83% 179g	5% 186g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Frozen Carrots have 8.7 times more Vitamin A and 1.4 times more Vitamin B6 than Cooked Chinese Broccoli.
• While 7 oz of Cooked Chinese Broccoli contain 2.2 times more Vitamin B1, 3.9 times more Vitamin B2, 9.9 times more Vitamin B9, 11.3 times more Vitamin C and 4.8 times more Vitamin K than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Cooked Chinese Broccoli provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin E per seven ounces.
• Both Frozen Carrots, Unprepared as well as Cooked Chinese Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Carrots have 1.2 times more Copper and 9.7 times more Sodium than Cooked Chinese Broccoli.
• While 7 oz of Cooked Chinese Broccoli contain 2.8 times more Calcium, 1.3 times more Iron, 1.5 times more Magnesium, 1.5 times more Manganese and 1.9 times more Selenium than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Cooked Chinese Broccoli contain similar levels of Phosphorus, Potassium, Zinc and Water per seven ounces.
• 7 ounces of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Carrots have 2.1 times more Carbohydrate, 5.7 times more Sugars and 1.3 times more Fiber than Cooked Chinese Broccoli.
• While 7 oz of Cooked Chinese Broccoli contain 15.2 times more Omega 3 and 1.5 times more Protein than Frozen Carrots, Unprepared.
• 7 ounces of Frozen Carrots provide inadequate amounts of Omega 3 and Protein
• Both Frozen Carrots, Unprepared as well as Cooked Chinese Broccoli provide inadequate amounts of Energy and Omega 6 in seven ounces.