Comparing Nutrients in 100 grams Frozen Chopped Broccoli VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Frozen Chopped Broccoli	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	0.9% 26kcal	0.79% 23kcal	2900kcal per day for Men 19-50 years
Fat	0.3% 0.29g	0.14% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	0.078% 0.025g	32g per day for Men 19-50 years
Omega 3	6.56% 0.11g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	0.33% 0.056g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.68% 4.8g	4.13% 5.37g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	3.4% 2.46g	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	1.14% 0.83g	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	% 0.75g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	7.9% 3g	4.74% 1.8g	38g per day for Men 19-50 years
Protein	5% 2.8g	1.04% 0.58g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	5.78% 52μg	68% 613μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.4% 0.053mg	1.6% 0.019mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.4% 0.096mg	2.08% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.94% 0.47mg	2.63% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.6% 0.28mg	2.8% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	8.6% 0.11mg	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	16.8% 67μg	2% 8μg	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	62.7% 56.4mg	2.22% 2mg	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	8.13% 1.22mg	4.87% 0.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	67.6% 81μg	8.17% 9.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	5.6% 56mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	4.22% 0.038mg	11.4% 0.1mg	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	10% 0.81mg	6.5% 0.52mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	2.14% 9mg	420mg per day for Men 19-50 years
Manganese	12.8% 0.29mg	19.6% 0.45mg	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	7.14% 50mg	2.86% 20mg	700mg per day for Men 19-50 years
Potassium	6.24% 212mg	5.1% 173mg	3400mg per day for Men 19-50 years
Selenium	5.1% 2.8μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	4.36% 0.48mg	2.64% 0.29mg	11mg per day for Men 19-50 years
Water	2.47% 91g	2.5% 93g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Frozen Chopped Broccoli vs Canned Carrots with Liquids and Salt:

• Frozen Chopped Broccoli, Unprepared has 2.8 times more Vitamin B1, 3.6 times more Vitamin B2, 2 times more Vitamin B5, 8.4 times more Vitamin B9, 28.2 times more Vitamin C, 1.7 times more Vitamin E and 8.3 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 11.8 times more Vitamin A than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B3 and Vitamin B6 per 100 g.
• Both Frozen Chopped Broccoli, Unprepared as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Frozen Chopped Broccoli vs Canned Carrots with Liquids and Salt:

• Frozen Chopped Broccoli, Unprepared has 1.8 times more Calcium, 1.6 times more Iron, 2 times more Magnesium, 2.5 times more Phosphorus, 1.2 times more Potassium, 7 times more Selenium and 1.7 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 2.7 times more Copper, 1.5 times more Manganese and 10 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Canned Carrots Solids and Liquids with Salt have similar amounts of Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Frozen Chopped Broccoli, Unprepared has 13.1 times more Omega 3, 1.7 times more Fiber and 4.8 times more Protein than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.8 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Canned Carrots Solids and Liquids with Salt have similar amounts of Carbohydrate per 100 g.
• Both Frozen Chopped Broccoli, Unprepared as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.