Comparing Nutrients in 100 grams Frozen Broccoli Spears VS Baby Carrots

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Baby Carrots	7%	3%	90%

Macro Nutrients

	Frozen Broccoli Spears	Baby Carrots	Recommended Dietary Allowance
Energy	1% 29kcal	1.2% 35kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.072% 0.023g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.037g	0.34% 0.057g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.1% 5.35g	6.34% 8.24g	130g per day for Men 19-50 years
Sugars	2.03% 1.47g	6.57% 4.76g	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	1.38% 1g	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	% 1.04g	g per day for Men 19-50 years
Sucrose	NA	% 2.72g	g per day for Men 19-50 years
Fiber	7.9% 3g	7.63% 2.9g	38g per day for Men 19-50 years
Protein	5.46% 3.06g	1.14% 0.64g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Baby Carrots	Recommended Dietary Allowance
Vitamin A	6.33% 57μg	76.7% 690μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6% 0.072mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.77% 0.11mg	2.77% 0.036mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.9% 0.46mg	3.48% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.84% 0.24mg	8.02% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.18mg	8.08% 0.11mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	8% 2.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	23.5% 94μg	6.75% 27μg	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	76% 68.3mg	2.9% 2.6mg	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% 1.35mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84.5% 101μg	7.83% 9.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Baby Carrots	Recommended Dietary Allowance
Calcium	4.1% 41mg	3.2% 32mg	1000mg per day for Men 19-50 years
Copper	4% 0.036mg	11% 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	9% 0.72mg	11% 0.89mg	8mg per day for Men 19-50 years
Magnesium	3.8% 16mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	6.57% 0.15mg	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	8.43% 59mg	4% 28mg	700mg per day for Men 19-50 years
Potassium	7.35% 250mg	6.97% 237mg	3400mg per day for Men 19-50 years
Selenium	3.45% 1.9μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	5.2% 78mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	2.45% 91g	2.44% 90g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Baby Carrots per 100 g

Compare the macro and micronutrient content in 100 g of Frozen Broccoli Spears versus 100 g of Baby Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Frozen Broccoli Spears vs Baby Carrots:

• 100 grams of Frozen Broccoli Spears have 2.4 times more Vitamin B1, 3.2 times more Vitamin B2, 1.7 times more Vitamin B6, 3.5 times more Vitamin B9, 26.3 times more Vitamin C and 10.8 times more Vitamin K than Baby Carrots.
• While 100 g of Raw Baby Carrots contain 12.1 times more Vitamin A and 1.7 times more Vitamin B5 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Baby Carrots provide similar amounts of Vitamin B3 per 100 grams.
• Both Frozen Broccoli Spears as well as Raw Baby Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Frozen Broccoli Spears vs Baby Carrots:

• 100 grams of Frozen Broccoli Spears have 1.3 times more Calcium, 1.6 times more Magnesium, 1.7 times more Manganese, 2.1 times more Phosphorus, 2.1 times more Selenium and 2 times more Zinc than Baby Carrots.
• While 100 g of Raw Baby Carrots contain 2.8 times more Copper and 4.6 times more Sodium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Baby Carrots contain similar levels of Iron, Potassium and Water per 100 grams.
• 100 grams of Baby Carrots lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Frozen Broccoli Spears have 15.6 times more Omega 3 and 4.8 times more Protein than Baby Carrots.
• While 100 g of Raw Baby Carrots contain 1.5 times more Carbohydrate and 3.2 times more Sugars than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Baby Carrots offer comparable quantities of Fiber per 100 grams.
• 100 grams of Baby Carrots provide inadequate amounts of Omega 3 and Protein
• Both Frozen Broccoli Spears as well as Raw Baby Carrots provide inadequate amounts of Energy and Omega 6 in 100 grams.