Comparing Nutrients in 100 grams Boiled Carrots with Salt VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots with Salt	8%	4%	88%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Boiled Carrots with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	1.2% 35kcal	0.9% 26kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	0.3% 0.29g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	6.56% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.11g	0.18% 0.031g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.32% 8.22g	3.68% 4.8g	130g per day for Men 19-50 years
Sugars	4.76% 3.45g	1.86% 1.35g	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	0.5% 0.36g	1.14% 0.83g	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	% 0.4g	% 0.75g	g per day for Men 19-50 years
Sucrose	% 2.7g	NA	g per day for Men 19-50 years
Fiber	7.9% 3g	7.9% 3g	38g per day for Men 19-50 years
Protein	1.36% 0.76g	5% 2.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	95% 852μg	5.78% 52μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	4.4% 0.053mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.4% 0.044mg	7.4% 0.096mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.03% 0.65mg	2.94% 0.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.64% 0.23mg	5.6% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.8% 0.15mg	10% 0.13mg	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	0.5% 2μg	16.8% 67μg	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% 3.6mg	62.7% 56.4mg	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	6.87% 1.03mg	8.13% 1.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.4% 13.7μg	67.6% 81μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	3% 30mg	5.6% 56mg	1000mg per day for Men 19-50 years
Copper	1.9% 0.017mg	4.22% 0.038mg	0.9mg per day for Men 19-50 years
Fluoride	1.2% 47.5μg	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	4.25% 0.34mg	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	6.74% 0.16mg	12.8% 0.29mg	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	4.3% 30mg	7.14% 50mg	700mg per day for Men 19-50 years
Potassium	6.9% 235mg	6.24% 212mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	5.1% 2.8μg	55μg per day for Men 19-50 years
Sodium	20% 302mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	4.36% 0.48mg	11mg per day for Men 19-50 years
Water	2.44% 90g	2.47% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots with Salt VS Frozen Chopped Broccoli per 100 g

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

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

• 100 grams of Boiled Carrots with Salt have 16.4 times more Vitamin A, 1.2 times more Vitamin B1 and 1.4 times more Vitamin B3 than Frozen Chopped Broccoli.
• While 100 g of Frozen Chopped Broccoli, Unprepared contain 2.2 times more Vitamin B2, 33.5 times more Vitamin B9, 15.7 times more Vitamin C and 5.9 times more Vitamin K than Boiled and Drained Carrots with Salt.
• Both Boiled Carrots with Salt and Frozen Chopped Broccoli provide similar amounts of Vitamin B5, Vitamin B6 and Vitamin E per 100 grams.
• 100 grams of Boiled Carrots with Salt have insufficient amounts of Vitamin B9
• Both Boiled and Drained Carrots with Salt as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Carrots with Salt vs Frozen Chopped Broccoli:

• 100 grams of Boiled Carrots with Salt have 12.6 times more Sodium than Frozen Chopped Broccoli.
• While 100 g of Frozen Chopped Broccoli, Unprepared contain 1.9 times more Calcium, 2.2 times more Copper, 2.4 times more Iron, 1.8 times more Magnesium, 1.9 times more Manganese, 1.7 times more Phosphorus, 4 times more Selenium and 2.4 times more Zinc than Boiled and Drained Carrots with Salt.
• Both Boiled Carrots with Salt and Frozen Chopped Broccoli contain similar levels of Potassium and Water per 100 grams.
• 100 grams of Boiled Carrots with Salt lack sufficient amounts of Copper, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Carrots with Salt have 1.7 times more Carbohydrate and 2.6 times more Sugars than Frozen Chopped Broccoli.
• While 100 g of Frozen Chopped Broccoli, Unprepared contain 52.5 times more Omega 3 and 3.7 times more Protein than Boiled and Drained Carrots with Salt.
• Both Boiled Carrots with Salt and Frozen Chopped Broccoli offer comparable quantities of Fiber per 100 grams.
• 100 grams of Boiled Carrots with Salt provide inadequate amounts of Omega 3 and Protein
• Both Boiled and Drained Carrots with Salt as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Energy and Omega 6 in 100 grams.